Workout combinations are a simple way to achieve faster results as it combines two different activities in a single one motion. Don’t get confused with compound exercises, which target more than one muscle group or more than one joint.
Through combination exercises, you can exercise more than one muscle at once, which means more calories burned and more muscle-building stimulus on your body.
Below are the best combination of exercises to get the results you desire:
This combination is very powerful but when you take dumbbells apart, it is a push-up, row, and plank combined into one fat-torching activity. Add this to your routine, and you can exercise your upper body to a whole new level. Set two dumbbells about shoulder-width apart.
Once you are in a pushup position hold the handles and do a pushup. Set down one row at the top with a dumbbell, then row the other one and repeat.
Romanian Deadlift + Bent Over Row
If you want to boost your athleticism, focus more on the muscles you can’t see in the mirror. To achieve that, try this combination exercise that targets everything from your hamstrings to your traps for more energy and boosts power in your posterior chain. Start from a standing position with your feet hip-width apart while carrying dumbbells. Then push your hips backward, keep your back neutral and descend until you sense a stretch in your hamstrings. At the bottom of the Romanian deadlift, hold the bent-over position, perform a row and repeat.
Split squat + Single-Arm Row
Swap your regular cable rows with this combination of activity. Include a bodyweight split squat between each rep that combines extra calorie burn and stability hurdle to a cable row.
Set a band to chest height and hold the cable with one hand, then stand on one foot about 3 feet in front of the other. Do a row and perform a squat. Don’t let your front knee drift your toe.
Squat + Overhead press
This activity is a total-body move that builds muscle, blasts fat, and torches your lungs for best results. Carry two dumbbells by your shoulders and stand shoulder-width apart with your toes slightly out. Start the movement by doing a squat. Keep your lower back flat. At the bottom, drive through your heels and keep your knees apart, then push up and push overhead at the same time.
Step up + Overhead press
If you want muscular legs and lean arms, then this combination of exercises is an ideal choice. Doing step-ups points your quads, glutes and hamstrings, one leg at a time. Adding an overhead press while you drive up as one leg can develop upper-body strength and total-body balance.
Grab two dumbbells in your hands and place one foot on a bench or small table. Put all your weight on foot and push yourself up by driving through your heels. Don’t push off with your bottom leg and repeat.
Side plank + Single-arm row
This combination of exercises is a core killer. With this activity, you not only do a side plank, but you also have to strengthen your abs while you do a cable row to hold your body from twisting.
Lie on your side and set your forearm on the ground, straight to your body. Keep your body straight, and your shoulders leaned back. Don’t let your hips sag. With the arm on top, hold the cable handle and row while keeping your body stiff. Repeat.