If you pay any attention to your Facebook feed or fitness magazines at the checkout line, you have heard that you don’t really need to spend a ton of time working out to get results.
10 Minute Abs
5 Minute Glutes
7 Minute Arms
Sounds familiar right? But you aren’t buying it are you?
This whole quick workout thing sounds too good to be true so you stick to your long exercise videos, head over to kickboxing class, suffer through an hour on the treadmill, or keep waiting until you “have the time” to start working out.
But what if it isn’t too good to be true? What if YOU can actually get great results with a few quick workouts a week?
I completely understand why you may not be drinking the quick workout Kool-Aid. I was skeptical too. I remember thumbing through an article about getting “bikini ready” in a few minutes each day. I looked at the exercise routine and literally laughed out loud. Then I got a little angry because it was honestly an insult to my intelligence.
Let me tell you something. Doing a million seated arm circles followed by a billion arm curls with three pound weights isn’t going to build the type of body that was shown in the article. I knew that. You know that. We alllll know that.
The reason you are still holding out on this “quick workout” thing is because you are smart enough to know that if you are going to change your body, you are going to have to challenge it.
But does challenging your body mean spending alllll day working out? Is time the only way to create challenge? No! No! No!
Let let me tell you how to challenge your body with QUICK WORKOUT to get the results that you want.
Use combination moves to challenge your body without spending a ton of time working out. Combination moves are exercises where two or more exercises are combined to make one move that is more demanding than the exercises would be on their own. These exercises help you get more work done in less time, increase the demand of your workout, and amp up your results.
Below are three combination moves that you can include in your workouts to enjoy quick workouts that actually deliver results.
SQUAT & UPRIGHT ROW
This move workout your quadriceps, hamstrings, glutes, and shoulders all at once. When you use challenging weights, you will also get a great cardio effect as well.
PUSHUP & PLANK UP
This move works your core, chest, and triceps all at once. You can start by doing it on your knees and progress to doing it with straight legs when you need more of a challenge.
LUNGE & BENT OVER ROW
This move works your quadriceps, hamstrings, glutes, back, and biceps all at once. You lean forward a little more than normal in order to get a flat back for the row portion so your glutes get more work in this move than in a traditional lunge. Using challenging weights will increase the cardio effect during this exercise.
Now that you have a few combination moves in your toolbox, let’s put them together for a workout so that you can experience the awesomeness that is efficient exercise. As always, only give this a try if you are healthy and have your doctor’s permission to exercise.
AMRAP in 10 Workout Circuit
Squat & Upright Row – 8 reps
Pushup & Plank Up- 8 reps (8 total pushups- 4 planks ups each side)
Lunge & Bent Over Row – 8 reps (8 total rows- 4 lunges each side)
Do each exercise in the circuit for 8 reps. Keep repeating the circuit until 10 minutes is up. Use challenging weights and rest as needed. Get as many rounds as possible (AMRAP) of the circuit in 10 minutes.
So there you have it three combination moves that you can use to get a quick workout that actually yields results.
What do you think of all of this? Can you see how using combination moves can actually help you get results with quick workouts? Sound off in the comments below.
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