5 Combo Movements To Add To Your Workouts!

As fitness enthusiasts, we know all too well the concept of quality over quantity. We don’t always (or ever) have time for an hour workout, so we have to make the most out of the time that we have. Depending on our workout goals for the day, we love to incorporate these combination exercises into our routine whenever possible. We love them because they work multiple muscle groups at a time, giving us the total body workout we crave, in half the time. 

Here are some of the ones that we’re doing right now. Give them a try in your next workout!

Squat to overhead press

Why we love it:

Squats are a great way to work your entire lower half and they mimic many movements that we do in everyday life such as sitting to standing and vice versa and picking things up off the ground. The overhead press component works our shoulders and our back as we squat giving us a great full body exercise! 

Variations we love: 

You can make this a power move by using heavy weights and create an explosive overhead press as you rise from your squat position.

You can really work the legs by adding a pulse at the bottom of your squat

Play with the timing by going down into your squat for 3 counts and up to standing for 3 counts

Lateral lunge to front shoulder raise

Why we love it:

Lateral lunges work the adductors and abductors along with the glutes and work in a different plane of motion, helping our lower body be more well-rounded. Including the front shoulder raise works our chest and shoulders as well as our balance to create a well-versed exercise.

Variations we love

Add a balance when you do the shoulder raise to work on your balance

Do one side at a time to really fatigue one side before doing the lunges on the other side

You can step out onto an unstable surface such as foam or a Bosu to challenge your balance

Glute bridge to chest fly

Why we love it:

We love bridges because they’re a great way to open your hips. We’re all so tight in our hips from sitting a lot, so glute bridges are a great way to help keep your hips from tightening up. The chest fly is also a great addition and as it provides additional load to the chest because the arms are further away from the body. 

Variations we love: 

You can do a single leg bridge to really challenge your balance and core. 

Add additional load to your bridges by lifting your toes and bridging on your heels to really work the hamstrings and glutes

Renegade row to pushup

Why we love it:

We love planks because they work your entire body. From your core to your glutes everything is working to stabilize your body. Adding in a row and a pushup creates a strength component as well as a balance component by lifting one arm at a time. 

Variations we love: 

This can be done on the knees for additional support

Keep your legs further apart for more support 

Get an additional challenge by bringing your legs closer together in the plank.

Deadlift to row

Why we love it: Deadlifts work your entire posterior chain and represent everyday movements of picking things up and putting them down without straining your back. The rowing component adds additional strength to the upper back for support.

Variations we love:

Try a single leg version of the deadlift while rowing with the same arm as the standing leg. You can also try rowing with the same arm as back leg for a different balance component. 

Try adding these to your next workout or putting all these together for one amazing total body workout!