Tuesday, January 15, 2013

Combo Moves for the Efficient Workout
When some of my clients hear the two words "combo move" come out of my mouth, they cringe. But then I remind them that it's the best way to get the most out of your workout. Why take the time to do 2 separate exercises when they can be done together? Combine these 5 moves for a full body workout. All you will need is a mat and dumbbells!
1. Plank Single Arm Row: Starting in a normal plank position with one dumbbell, you will alternate sides with a row. This is a challenging core exercise, so I recommend that you begin with a lower weight until you feel like you have full control. Do 3 sets of 14 reps.
2. Cross Back Lunge Shoulder Press: Using one weight, step back into the lunge, balance as you return to standing extending the arm above your head. Do 3 sets of 12-15 reps each side. 
xbacksp xbacksp2
3. Single Leg Squat Front Raise: Begin on one leg with dumbbells in both hands by your side, squat down and then return to standing position raising your arms to shoulder height. Do 3 sets of 12 reps on each side. 
squatfraise squatfraise1  
4. Dumbbell Triceps with Lower Ab Tilt: Bend and extend your elbows while tucking your pelvis towards with a small movement. Be sure to keep your elbows in and even with your shoulders. Do 3 sets of 15 reps. 
triab triab2  
5. Lateral Lunge Bicep Curl: Step out to the side with one leg straight, dumbbells will stay to the side, return to starting position with a bicep curl on your way up. Add a balance in for a more advanced move. Do 3 sets of 12 reps on each side.   
lungebi lungebi1


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  4. Hey great combo workout moves. They are useful if you wish to have a fuller body workout but don't have the time for it. I gave up strength training ever since I started a conditioning program as an endurance athlete in Mississauga which also involves athlete agility training. I'd like to involve some strength training. But I'm a little worried if it might be counterproductive.