BY EBENEZER SAMUEL, C.S.C.S.
Basic fundamental exercises (think: bench presses and deadlifts and pushups) are the best road to muscle and strength. But every so often, you need to mix things up.
That’s where combo exercises can play a role. What’s a combo exercise? Think of it like the strength version of a yoga flow: Essentially, you’re stringing together two familiar exercises you’ve done before. This tactic lets you challenge multiple muscle groups – and it has other benefits too. Blending movements in new ways challenges your cognitive pathways, keeping your brain healthy. You can also steal extra calorie burn, too, as your body learns the new blend of exercises.
Combo exercises aren’t the best way to build muscle, but they are perfect for quick workouts. And you’re getting two of them in this fun 20-minute dumbbell session, which is perfect if you’re traveling.
DIRECTIONS: Do this workout as a circuit. Set a timer for 20 minutes. Do 10 reps of each move; try to pile up as many rounds as possible.
RENEGADE ROW
Meet the most well-known combo move, a blending of a pushup and a plank row. You’ll attack chest and back on this one, and get a healthy dose of core, too. Focus on squeezing your abs and glutes; do 10 alternating reps per set.
REVERSE LUNGE TO PRESS
Meet my favorite combo move, and an exercise that’ll redline your heart rate. You’re blending an upper-body move (the overhead press) with a lower-body one (the lunge), and because you’re living in a front rack position, you’ll rock your abs (again!). Do 10 alternating reps.
HALF-KNEELING CHOP
Consider this your breather in this workout, a core-focused exercise that’ll let you be explosive too. Attack 10 reps per side.