Few people really enjoy their time at the gym. Even the most diehard dead-lifters and muscle heads will admit that even they from time to time get bored. For most of us, going to the gym is a necessary evil to help us improve our overall fitness.
However you feel about going to the gym, you undoubtedly want to get the most out of your workout. These workout combinations will hit multiple muscle groups so you get the results you want in no time at all.
1) Grow those arms: Bicep Curls plus Shoulder Press
This is one of the simplest combination techniques. It is even a natural movement as when we lift things up we instinctively want to push them over our heads. All you do is a standard bicep curl then when you reach the top, push up into a shoulder press. Everything should be done at the same time, don’t alternate arms.
2) Squat 2.0: Squat with Calf Raise
Everybody knows the benefits of squats; now add a little extra juice. Start with a standard squat by getting your hips under your knees. At the point when you knees straighten out, raise your heels using your calves to land on stand on the balls of your feet. Then slowly reverse back to the standard squat position and repeat.
3) Six Packs Abs and Toned Arms: Swiss Ball Push-Up with Abs Pike
This is a workout to train the glamour muscles to get that beach body. We are talking about your abs, shoulders, and triceps. This is a simple move, but stability is key here for both safety and muscle growth so practice this slowly until you get the hang of it. Get into a push-up position on an appropriate size stability ball. You begin with a standard push-up, but as you rise to the top of it, you move your legs into your head. You need to keep your legs straight and picture that you are making a very narrow V-shape. Lower your legs and repeat.
4) Extreme Abs and Build the Back: Pull-up with a Knee Raise
If you thought the last technique was fun for your abs wait until you try this one. Pull-ups are already one of the best exercises you can do. A normal pull-up works the abs a little, but this takes it to the next level. Using a forward grip, begin to hang from the bar. Do as many good pull-up as you can. This means chin above the bar!
When you can no longer do any more pull-ups, then start your knee raises by raising your thighs to a ninety degree angle. After this, pull you thighs to your chest and hold it for one second. Then gradually lower your legs until they are parallel to the ground and repeat. Do as many quality ones as you can so don’t swing. Use your muscles only.
Reps: As many as you can with good form
5) Nobody Will Say You Skipped Leg Day: Reverse Lunge with a Step-Up
Everybody knows the joke, but if you want strength, tone, and a balanced physique then this is the move for you. Not only this, but it also gives you a little dash of cardio as well. Like the ball push-up, stability and balance here are key.
Facing a bench, keep a pair of dumbbells next to your hips (do a few practice lunges to see what weight works best for you.) With your left leg, step into a reverse lunge. After that, then bring the left leg forward from the lunge and place your left foot down on the bench and bring the right foot up. Then reverse all focusing on the left side. The right leg does not do any work except to balance. You just work one leg at a time then switch sides.
Reps: 8-12 Reps per leg
Your Whole Body Worked Out In No Time At All
With just these five exercises, you can hit every major muscle group in your body. So what are you waiting for? Start adding combination exercises to your workout and get the body you want in no time at all!