Killer Combo Workout
This workout is primarily bicep, back and shoulders, but by adding the lower element to each exercise, the metabolic benefit is multiplied! The isometric holds during the lower portion of some of the exercises will challenge your muscles in ways they are not used to working. Make sure to keep your form and concentrate on doing the motions with control. This is a workout for people who already have good form doing the individual exercises and are ready to try combining upper and lower elements together.
Have fun building muscles and torching calories! I have included a short video with all the exercises in one video so you can see how to perform the compound exercises.
directions
2-3 sets
Work through entire workout, then repeat
Rest as needed
equipment
Dumbbells
Box
workout:
1. Reverse Lunge with Bicep Curl - 10 to 12 Reps each side - (20-24 bicep
curls) Hold the lunge and do bicep curl while in lunge
2. Box Jump Burpee - 10 to 12 Reps -
To modify, remove box jump
3. Plank Row / Rear Raiser / Tricep Pushup - 10 to 12 Reps -
To modify remove pushup
4. Dumbbell Squat / Hammer Curl / Shoulder Press - 10 to 12 Reps
5. Step Up with Front and Lateral Raises - 10 to 12 Reps -
Do not use a step that places hip at more than 90 degrees
6. Sumo Squat with Bicep Curl - 10 to 12 Reps -
Hold dumbbell on sides and curl at the bottom of the squat
7. Stationary Split Squat with One Arm Lateral Raise and Reverse Fly -
10 to 12 Reps each side
