Use Combo Exercises To Save Time When Working Out
Combo exercises can make working out as a busy mom far easier. A combo exercise is when you combine two separate exercises into one. Using this style of training can help hit more muscle groups at once and thus save time during your workouts.
While there are many different ways to train, a lot of moms struggle with progressing their workouts and their workout intensity. If you want to continue to see results, you need to keep moving forward. This can be done with:
- Heavier weights
- Training more frequently
- Increasing time under tension
- Increasing repetitions
There are lots of ways to progress. unfortunately, many moms don’t have the time to increase their workout length or the resources (or desire) to increase their weights.
Which is where combo exercises can help.
When To Use Combination Exercises
- when you need to change up your style of workouts
- use them when you’re short on time
- when you want to increase the intensity of your workouts
Combo exercises give you a big bang for your buck as a busy mom. Sometimes it’s a struggle to fit fitness into a busy schedule (check out these tips on creating an exercise routine) and using combo exercises just helps save time.
What Is A Combo Exercise?
A combo exercise is when you take two basic exercises and mush them together to create one fluid movement.
For example, a squat and press is a combo exercise- and one that lets you hit a ton of muscles in one movement. One of my favorite perks is that because you’re hitting so many muscle groups at once you tend to bring your heart rate up as well which helps keep your intensity high throughout your workout.
Do All Combo Exercises Include Jumping?
Definitely not-and it’s rare I recommend jumping exercises for moms until they’re already pretty strong (learn more about why new moms shouldn’t do plyometrics). Plyometrics (jumping) requires a lot of strength, and more often than not as moms of littles we’re just not ready for that.
Combo exercises can easily be done without any jumping (see the list at the bottom for example). Jumping isn’t the only way to increase intensity.
Benefits Of Using Combo Exercises
Combining Exercises Boost Intensity
If you’re finding that you’ve become decently strong in the basics of squatting, pushing, hinging, and pulling, combo exercises are a great way to scale up.
With the combination of two exercises, your heart has to work harder to do it all, these exercises tend to bring your heart rate up which is a nice intensity boost and great for your cardiovascular system all without doing traditional cardio!
That said, before you mashing exercises together though, make sure you know how to perform the exercises separately first.
These Exercises Save Time
As a mom, time is a precious, gold-like substance. You don’t have a lot of it and you need to maximize what you do have.
Combo exercises do just that! Because they are two exercises in one your workouts are normally a bit shorter because they’re also a bit intense. If you need something quick, sweaty and effective combo exercises are a great way to go!
They Change The Stimulus
When adding combo exercises to your training your body has to perform the basic movements in a new way. This changes the stimulus to your body and thus keeps it progressing. Your body will all of a sudden have to stabilize a bit differently and will have to work a bit harder to do so.
They may also need to pause in a position that’s difficult or slow down in another. Adding these into your training is an awesome way to switch up your style.
What To Do Before Using Combo Exercises
As with any style of training, there are a few things to consider before you start using combo exercises.
- Strengthen your glutes – many combo exercises require stability
- Have a solid foundation of the basics – many exercises play on squats, planks, pulls, and stability. Be strong in these first
- Know how to engage your muscles and not just go through the motions
- Know how to perform each exercise individually before adding to it
Basically, train smart. The best way to see results from at-home workouts is by learning to activate muscles, not just bouncing around.
Have I sold you on combo exercises yet? I hope so! Using combination exercises is a magnificent way to get a great muscle challenging workout in a short amount of time. And while there are lots of possibilities for exercise selection, here are ten of my favorites.
- Squat and press
- Lunge and press out
- Squat With Band Pull Apart
- Single-Leg Romanian Deadlift To Squat
- Lunge & Bicep Curl
- Plank With Rear Delt Fly
- Single Leg Squat To Lunge
- Romanian deadlift to bentover row
- Squat With Parlof Press
- Plank row
Don’t forget to pin this awesome way to save time during your workouts!
So there you are, a new fast effective way to ramp up your workouts a bit. Keep your body, and your goals, progressing by making use of this style of training in your workout routine. They’re fast, effective, and fun!