Combining a lower-body and upper-body exercise is a great way to get a full-body workout in less time.
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We know you're busy! And you probably don't have the time to separately work your chest, arms, abs, back, and legs twice a week. What do you do? The answer lies in two words: combination exercises. Combining an upper-body and lower-body exercise into one charged-up, full-body exercise.
Not only will you engage more muscles simultaneously, you'll also be saving a lot of time you would have spent working those muscles one by one. That's a great deal, isn't it?
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Below, Jake Harcoff, CSCS, a certified strength and conditioning specialist at AIM Athletic, demonstrates some of the best 2-in-1 full-body exercises that will help you sculpt a strong body in less time.
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Try These 5 Full-Body 2-in-1 Exercises
Move 1: Reverse Lunge Dumbbell Curl
Sets
10
Reps
3
Activity
Dumbbell Workout
Region
Full Body
- Stand tall with a dumbbell in each hand, resting at your sides.
- Step back with one foot, lowering your back knee to the ground with control.
- At the same time as you bring your back knee down, twist the dumbbells to face forward as you flex at the elbows and curl the weights toward your shoulders.
- As you step your foot back to the starting position, lower the dumbbells back to your sides with control.
- Repeat the exercise with the other leg, or the same leg depending on your preference, for the intended reps. Just make sure to do the same number of reps on each side.
Move 2: Dumbbell Thruster
Sets
15
Reps
3
Activity
Dumbbell Workout
Region
Full Body
- Stand with a dumbbell in each hand at your shoulders in a front racked position.
- Flex the hips and knees simultaneously to lower down into a squat.
- As you press through your fee to stand back up, press both dumbbells directly overhead toward the ceiling.
- Return the dumbbells back to your shoulders as you lower into your next rep.
Move 3: Kettlebell Deadlift and Row
Sets
3
Reps
12
Activity
Kettlebell Workout
Region
Full Body
- Stand with a kettlebell in each hand.
- Hinge your hips back behind you and keep a neutral spine as you lower the kettlebells to just above the floor.
- Hold at the bottom position, then pull both kettlebells toward your torso.
- Lower the kettlebells back to just above the ground.
- Press your feet into the floor as you stand back upright to the starting position. That's one rep.
Move 4: Landmine Squat and Press
Sets
3
Reps
10
Region
Full Body
- Start by holding one end of a landmine (with or without weight plates) with both hands at the center of your chest.
- Perform a full squat by flexing at the knees and hips simultaneously, lowering your butt as if you were sitting in a chair.
- As you press through your feet to stand back up, press both hands up overhead and slightly in front of you, fully extending your arms.
- Lower the end of the landmine back to your chest before starting your next rep.
Move 5: Squat and Olympic Plate Rotation
Sets
3
Reps
8
Region
Full Body
- Stand holding a weight plate at your chest with your hands at the 3 and 9 o'clock positions.
- Perform a squat as you rotate the plate toward your right hip.
- As you stand back up, rotate off you back foot and bring the plate all the way overhead and to the left side of your body, fully extending the back legs and arms.
- On the descent, rotate the plate back toward your right hip and repeat.
- Do all the intended reps on one side before completing the same amount of reps on the other side.