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A straightforward way to give your workouts a new spin is to include some co*bination moves where you co*bine two or more exercises into each rep. co*bination exercises help you build muscle, shed fat, and improve conditioning. These exercises are great when you’re short on time, in a fat-loss phase, or looking to add variety to your workouts.

co*bo exercises don’t require the skill of co*plexes, which is excellent for the older and less experienced lifter and perfect if you like a challenge. Here we’ll dive into the advantages and disadvantages of co*bo exercises and three co*bo moves that will have you sweating and smiling in no time.

WHAT ARE co*BINATION EXERCISES?

co*bination exercises take two different exercises and pair them together. You do one rep of the first exercise and one rep of the second and continue alternating between the two movements until your set is finished. Here is a popular example.

ADVANTAGES & DISADVANTAGES OF co*BINATION EXERCISES

co*bination exercises are excellent when used in the right way and used correctly for your goals. But they are only for some and not a good fit for certain goals. Here are the advantages and disadvantages of performing co*bination exercises.

• Advantages


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  • Works more muscle in less time, which is great if you’re short on training time.
  
  
  • Increases your overall conditioning, especially when transitioning from a lower- to upper-body exercise.
  
  
  • Gives you exercise variety and a challenge you are sure to enjoy.
  
  
  
  


• Disadvantages


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  • Not ideal if your goal is maximal strength because you are using submaximal weight for one of your lifts.
  
  
  • co*bining two exercises increases the risk of injury, especially when tired.
  
  
  • It requires learning two movements, and time is needed to learn how to co*bine them.
  
  
  
  

co*BINATION EXERCISES CONSIDERATIONS

You can’t co*bine any two exercises and call it a co*bination exercise—there has to be some rhyme and reason in order for it to work. Here are a few considerations regarding performing and choosing your co*bination exercise.

• Choose Exercises with a Fluid Transition and Similar Loading Needs: When co*bining two exercises, they should have a fluid transition from one to the next. For example, a dumbbell; squat to press. Avoid exercise co*binations that have different resistance needs—for example, co*bining a deadlift with a reverse curl.


• Select the Correct Resistance: When selecting a resistance for a co*bination exercise, use the weight of the “weakest” of the two. For example, if you can overhead press 200 pounds and front squat 300 pounds, use 200 pounds for the squat-to-press exercise.


• Rep Range: co*bination exercises, due to their extended time under tension and their fatiguing nature, keep rep ranges on the lower end, around 6-12 reps, for quality.


• Programming Suggestions: It is best to program these at the beginning of your training for better technique and quality when you’re fresh.  Before you get into your work sets, perform a light warm-up set to groove the movement and determine your working weight.

         
         

                     

      
   
   

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3 co*BO EXERCISES FOR BETTER STRENGTH AND CONDITIONING

Now that you are more informed about co*bo exercises and how and why to program them, here are three excellent co*bo exercises to take out for a spin.