How to Multitask Your Workout with Combo Moves
By Nicole Glor
Are you ready for a really effective, time- efficient workout? Then multitask! It’s something we already do in everyday life, and there is not reason not to apply the same double-duty approach to our fitness routines. With just these 3 multitasking exercises, you’ll tone your biceps, shoulders, chest, upper back and triceps along with your quads, glutes, hamstrings and calves, all while tightening your core! By combining muscles in the upper and lower body at the same time, all the while engaging our core to help us balance, these 3 moves will workout your body from head to toe!
Short and tall (Three part squat, biceps curl, shoulder press and calf lift.) Stand with feet shoulder width apart, knees slightly bent, hips forward and aligned under your shoulders in “ready position.” Holding weights at your sides with palms facing the center of the body, squat as if you are sitting back into a chair. As you begin to stand up, lift the weights in a bicep hammer curl up to shoulder height. Once standing, push up onto the balls of your feet into a calf raise as you push the weights overhead, with palms still facing inside and towards each other. Return to ready position and repeat. You’ll work 6 muscle groups all at once!
Balance Beam. Tone and tighten your upper back, hamstrings and glutes! Stand with feet shoulder width apart, knees slightly bent, again in “ready position.” Bend over at the waist, keeping your back flat and knees soft. Holding medium weights, do a dead row by keeping your back still and core engaged as you bring your elbows to the ceiling. Lower the weights back down towards the knees. If you’re comfortable with this, try this multitasking move: as you lift the weights, also lift your right leg straight behind you to be level with your back. Hold and perform a triceps kickback. Lower, and repeat. This move takes a lot of balance, so your core tightens as you lift.
Push up, tone up. Start in a pushup position. Complete a full push- up (here’s how to do a proper pushup). At the top (when your arms are extended), lift your right leg straight back and up about six inches off the ground. Keep your hips as steady as possible. Bring your toes back to the floor and repeat, this time lifting the left leg. If you can’t do full pushups, perform the move on hands and knees, keeping your knees far behind you so that a straight line forms between your knees, hips and shoulders and lift your foot to the ceiling with your leg bent at 90 degrees.
Do one minute of jumping jacks or simulated jump rope between each multitasking exercise and repeat 3 times for a total body workout. Stretch and then go out and show off your toned body with the extra time you saved by multitasking.