Some thoughts and discussions from me.

Yesterday I passed the afternoon by working on some CEC stuff, and then spent a good three hours working on stuff for my online clients.

With my online personal training work, I have clients who “meet me” (via skype or facetime) for sessions, along with those for whom I create and write out 4-week programs for, coaching them throughout, and make modifications, and changes in rep range/weight/advancements along the way. Yesterday I was working on the latter, developing a couple new programs – one for a brand new client, and one who’s renewing her second month.

Although I typically like to stick to compound movements, and shy away from exercises like bicep curls and tricep kickbacks (there are more efficient ways to get results in the gym) I do, every once in a while, like to incorporate combination exercises, depending on the client.

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Below are some of my favorite combo exercises, and then a workout on how to put them all together.

1. Forward lunge + a chop

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Step forward with your right foot, the heel pressing into the ground, and lower into a lunge as you chop the dumbbell across to the outside of your right leg. Press back on the heel to return to standing, and repeat on the left side.

2. Plank + oblique crunch

Or perform a high plank, and bring your knees up to make contact with your triceps.

3. Straight leg deadlift + row

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Start standing with your feet hip-shoulder width apart. Hold a barbell or dumbbells at your sides. With your knees soft, bend at the waist and push the hips back until your torso is parallel to the floor. Squeeze the glutes and hamstrings, then pull the weight up toward your chest, squeezing your shoulder blades together. Lower the weights, squeeze the glutes, and push the hips forward to stand. That’s 1 rep.

4. Push up + leg lift

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5. Squat + press

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With dumbbells at shoulder height, sit back on your heels and lower down into a squat. Press your heels into the ground and push hips forward to stand, pressing the dumbbells over the shoulders on the way up.

6. Plank + row (renegade row)

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With a dumbbell in each hand, come into a plank position (hexagonal dumbbells work best.) Keeping the hips square to the ground, lift one arm up into a row, and softly put back down on the ground. Switch sides.

7. Sumo squat + upright row

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Start in a sumo squat stance, feet shoulder width or a little farther apart, toes pointing outward in a 45 degree angle. Lower the bar down your shins, keeping your body upright and back straight. Squeeze the inner thighs, and stand back up, pulling the bar up to shoulder height, elbows out.

8. Pull up + hanging leg raise

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Perform a pull up. When your arms reach full extension, use your abs to draw your knees up to your chest.

9. Stability ball pike + push up

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Start in a high plank position with your shins on a stability ball. Contract your abs to either  tuck your knees into your chest, or draw your hips up, into a bike. Extend back into push up position, and lower down into a push up.

10. T-plank:

Combo Exercise Workout:

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As always, check with your doctor before beginning any new exercise program Open-mouthed smile And of course, let me know if you have any questions.

Aaaand, I’m off to teach a core blast class. Have a good one!

Do you ever include combo exercises into your workout? If so, what’s your favorite?