Total Body Combination Exercises — Part 2

By BJ Gaddour, CSCS, YFS

PART ONE

Here are three more great “One Exercise Workout” examples that you can do anywhere:
Workout #2 1-Arm DB Squat to Press

Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)
1 Round = Perform 10 total reps/side
Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized
Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout #3: 1-Arm DB Swing

Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)
1 Round = Perform 10 total reps/side
Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized
Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout #4: Killer Variation: DB Squat Thrust + Push-up + Core Row + Knee-Ins

Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)
Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized
Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

Now if you really wanted to ramp up your results with a full 20-minute workout, try selecting two of the total body exercises above and then doing two separate 10-minute workouts or selecting all four of the total body exercises above and then doing four separate 5-minute workouts. And for those of you hardcore lifters, try adding in these short, but sweet 5-10 minute workouts as finishers for a great metabolic boost to end each training session. It will go a long way to helping you stay lean year round.
Now you have four great “One Exercise Workouts” involving total body combination exercises that you can do in 5-10 minutes at home, or even on the road when traveling!