Compound moves
Our workout uses combo moves to build muscle, burn fat, and shake up a stale exercise routine, says Robert dos Remedios, a strength and conditioning coach at College of the Canyons in Santa Clarita, California. "Best of all, it adds intensity and burns more calories in less time." Each set of moves (move 1 goes with 2, move 3 with 4, etc) is a "dynamic duo," two moves that together work as a superset.
Start with any set of moves and complete each exercise (6 to 10 reps of each), resting for 60 to 90 seconds after finishing both moves. Repeat for a total of two sets per duo. Start the next pair of exercises, completing two sets in the same way. Really strapped for time? Pick any duo and perform three sets of each move without rest.
Deadlift And Bent-Over Row Combo
Stand with your feet hip-width apart, holding dumb-bells at your thighs (A). Keeping your knees bent slightly, bend at the waist until your torso is parallel to the floor (B). Pause, then pull the weights up toward your rib cage (C). Lower them, press back on your heels, and stand. That's 1 rep.
Swiss-Ball Pike with Pushup
Start in a pushup position with your toes on a stability ball and your hands on the floor (A). Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms (B). Pause and roll back to start. Pause, then do a pushup. That's 1 rep.
Thruster
Hold a pair of dumbbells just above your shoulders (A).Bend your knees into a squat, with your thighs parallel to the floor (B). Push yourself up, pressing the weights straight up as you stand (C).Pause, then lower them to your shoulders.That's 1 rep.
Pushup Row with Core Hold
Get into pushup position with your arms straight and your hands resting on dumb-bells, feet slightly wider than hip-width apart (A). Brace your abs as you pull one dumbbell toward your body until your elbow is above your back (B). Pause, then slowly return the weight to the floor and repeat with the other arm. That's 1 rep.
Sumo Squat And Curl
Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. This is the start. Bending at your knees, lower your body until your thighs are parallel to the floor (A). Push yourself back up as you curl the weights up to your shoulders (B).Return to start.That's 1 rep.
Row And Back Extension
Stand with your feet hip-width apart, holding a pair of dumbbells in front of you. Keeping your knees slightly bent, lean forward at the waist until your torso is parallel to the floor and the weights are at mid-shin level. This is the starting position (A). Pull the weights up toward your rib cage(B). Stand up, holding the dumbbells at your shoulders (C). Reverse the movements by lowering to the bent-over row position and extending your arms back to start. That's 1 rep.
Step-Up And Single-Arm Press
Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench (A). Lift yourself onto the step as you press the weight over your shoulder (B). Lower both back to the starting position. That's 1 rep. Finish all the reps with your left leg, then repeat with your right.
Dumbbell Press And Core Roll
Holding a dumbbell at your left shoulder, lie on a stability ball, keeping your hips in line with your knees (A). Push the dumbbell straight up to full extension (B). Grab your left wrist and rotate your body to the left, keeping your hips in position (C). Return your shoulders to the ball and lower the weight to your shoulder. That's 1 rep. Finish the reps on the left, then repeat on the right.
