For those of you who had a childhood like mine replete with playing video games, you’re probably familiar with the concept of combos. As a refresher, combos (short for combination) are a set of sequential actions typically performed within a specific duration. The benefit of performing combos is that they result in more effective outcomes within the game.
Every time I workout, I feel as though I’m a real life embodiment of a video game character. In fitness, combination exercises involve two or more different movements within a single rep. These are also considered compound exercises, because they simultaneously work more than one muscle group.
In this workout, we’ll be creating combos by starting with ten repetitions of one specific movement and adding one or more movements to it in the subsequent exercise. This concept/methodology will become clear as we delve into the session below. You’ll need a pair of moderately heavy dumbbells (based on your strength and fitness level) for these exercises.
Set one:
Ten dumbbell squats
Ten dumbbell front/shoulder squats + ten thrusters
Set two:
Ten triceps overhead extensions (demo)
Ten close grip dumbbell burpees to overhead tricep extensions
Set three:
Ten upright rows (demo)
Ten low squat burpee dumbbell curls to upright row
Rest and then repeat all three sets twice, for a total of three rounds.
This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!
If you choose to do this routine, please let me know about your experience. And if you have any questions or general comments, I am always eager to hear from you!