Combination exercises, also referred to as compound exercises, are exercises that work multiple body parts or muscle groups around multiple joints. A perfect example of a combination exercise is a squat with a side lateral raise. The squat engages your lower body (quadriceps, hamstrings, calves, glutes) while the side lateral raise is targeting your side deltoid muscles. Being a busy mom and business owner, I have grown to base the majority of my workouts around compound exercises.
5 reasons why I love combination exercises:
1. They are extremely effective when one is short on time. You can get in an efficient workout in less than 20-30 minutes!
2. They target multiple muscles in one exercise so you are getting more out of each exercise.
3. They increase your heart rate, while giving you an awesome pump. Gotta love working your muscles while getting in some cardiovascular activity!
4. They increase your metabolism, helping you to burn body fat both during and post-workout.
5. Combination exercises are functional movements, mimicking real-life activities, so can help you with your day-to-day life. Picking up a box to place it on the top shelf of your garage is the same movement as a squat/press.
It’s important to remember that combination exercises can require some coordination, so you want to be sure to go slow and master the technique before you add weight and pick up speed. It is better to use lighter weight with perfect form than to go too heavy and compromise form.
This is a perfect example of one of my daily workout routines! Hope you feel the burn and enjoy it!
Do 2 sets of 15 reps for each exercise with about one-minute rest in between each set.
Lunge with Knee Lift
Start in a lunge position, holding dumbbells by your side. Use your front heel to press yourself up to a standing position while bringing your back knee up to your chest and simultaneously curling the dumbbells to your shoulders. This exercise works your entire lower body, core and biceps muscles.
Tip: Be sure to keep your core engaged throughout the entire exercise.
Biceps Curl with Triceps Kickbacks
Start standing with your knees slightly bent and chest forward about 45 degrees and elbows by your side. Bring the dumbbells to your chest for a biceps curl then immediately extend your arms back for a triceps extension. This exercise works both the front (biceps) and back (triceps) of your arms.
Tip: Be sure to keep your elbows by your side and squeeze throughout the entire exercise.
Lunge with Side Lateral Raise
Start in a lunge position, holding dumbbells by your side. Use your front heel to press yourself up while simultaneously, with straight arms, raising the dumbbells directly out to the side until they are in line with your shoulders and parallel to the ground. Bring the dumbbells down by your side as you lower back to the starting position and repeat. This exercise is great for both the glutes and shoulders!
Squat with a Press
Start in a “frog position” with a wide stance with your legs and glutes between your legs, slightly off the ground. Use your heels to stand up while bringing the dumbbells up and into a press with your palms facing each other. Bring the dumbbells down and your lower back to the starting position. This exercise really targets your glutes and quadriceps while rounding out your shoulders.
Squat with Overhead Triceps Extension
Start in a squat position with your glutes back and holding a dumbbell(s) behind your head and with your elbows glued to your ears. As you press up with your heels, extend your arms towards the ceiling. Lower the dumbbell(s) back down as you squat back down to the starting position. This exercise works your lower body and tones the back of your arms!
Tip: Remember to keep your chest lifted throughout the entire exercise!