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Dumbbell combination exercises to maximize time and results!
If you’re like me, you’re always looking for new ways to maximize your workout time (mainly because you don’t ever have a lot of it!). One of my favorite ways to maximize my time and my efforts during my workouts is with combination moves – basically combining two or more exercises into one complete movement. Why just squat when you can squat and press? Why just do push ups when you can push up and row? You get the idea! Today I wanted to share 5 of my favorite combo exercises in one amazing total-body workout that you can do from home with just a couple of dumbbells! I’ve got a feeling you’re going to like this one!
First thing’s first – we need some dumbbells! These are my personal favorites – you get a ton of weight, they’re strong enough to drop, and easily adjustable.
For this work out I recommend females use between 10 and 15 pound dumbbells and men use anywhere from 15 to 20 pound dumbbells (of course that’s all dependent on your strength, experience, and skill level). Let’s do this!
Warmup
Always warm up before your workouts. My favorite warmups for at-home workouts include jogging around the block, 8 laps up and down the stairs, or 2-3 minutes of jumping jacks. Anything to get the blood flowing!
The workout
1. Thrusters
You guys know me – thrusters are probably one of my all-time favorite exercises. Combining a front squat with a push press results in an awesome total-body burner! Perform a front squat with your dumbbells at shoulder level. Explode back to an upright position while pressing the dumbbells up and over your head. Slowly return dumbbells back to starting postition.
10 reps
2. Renegade Row Push-Ups
One of my favorites for upper body. Combining push-ups with rows to maximize games in the chest, back, and core. Place the dumbbells parallel to each other on the floor. Get into a push up position with your hands on the dumbbells. Steady yourself on one hand while rowing the other dumbbell up into your chest. Return the dumbbell to the floor and repeat on the other side. Now perform a push-up.
8-10 reps
3. Dumbbell Snatch
A great combo move for the lower body, upper body, and explosive strength. Start with a dumbbell on the floor in front of you. See our shoulderwidth apart; bend at the knees and hips, keep your back straight, and grab the dumbbell with your hand. Explode through your hips and legs to lift the dumbbell off the ground while pulling with your shoulder to push the dumbbell straight up towards the ceiling. Slowly control the weight back down to the starting position.
10 reps per arm
4. Plank with Triceps Kickback
Shoulders, triceps, and core with this one! Get down in a high plank position on your toes and one hand. Grab a dumbbell with the other hand and bend your elbow to a 90° position. Straighten out your arm as you extend the dumbbell straight back behind you. Slowly return to the starting position.
10 reps per arm (may have to decrease weight slightly for this one)
5. Reverse Lunge and Step-up
One more move just to ensure we gave your legs a run for their money! Stand facing a bench, a box, or even at the bottom of your stairs holding your dumbbells. Perform a reverse lunge on the left by dropping your right foot way back behind you and lowering into a lunge on the left. Come up out of the lunge and bring your right leg all the way up to put it on top of the bench, stair, etc. Now perform a step up with the right leg up onto the stair. Lower yourself back down with your right leg (left leg back to the floor) and start the reverse lunge on the left again.
10 reps on each leg
Feeling good? Now repeat everything two more times (3 rounds total!)!!!
Looking for more great workouts like this one? You have to check out T&T’s
“8-Week Beginner’s Workout Plan”
Over 50 workouts, 15 healthy recipes, tips, and motivation to keep you going and get you the results you crave!
CLICK HERE TO READ MORE!
Make it happen,
Jared