Combination workouts

Combination workouts

"The premise behind combination workouts, which use more than one group of muscles at once is great, but many exercises pitch two unsuited muscles together" (Thompson, 2008), which could result in lots of pain and potential injury. Here are some combinations that blend well.

Front Squat & Push Press

"Begin with the bar resting across the front of your shoulders, supported by your hands as shown. Squat down, keeping your body upright, then return to the start. Bend your knees slightly then quickly drive upwards, pressing the bar overhead. That's one repetition. Lower slowly to the start and repeat." (Thompson, 2008)

Do three sets of 6 - 8 repetitions.

Illustration by Katy Leigh.

Push-up & Row

"Perform a regular push-up with your hands resting on the dumbbells. Pause at the top and pull your right-hand (with the dumbbell) to your chest. Try to keep the rest of your body still as you do so. Lower the dumbbell to the floor, then lower your chest and perform another push-up, pausing at the top to do the left." (Thompson, 2008)

Do three sets of 12 repetitions (six rows on each arm).

Illustration by Katy Leigh.

Romanian Dead-lift(RDL) and Calf raise

"Holding either dumbbells or a barbell, hinge forward from the hips, keeping your back straight and the weight close to your legs until you feel a stretch in your hamstrings. Slowly return to the start, then raise up on to your tip-toes before lowering back down. Alternate between RDLs and calf raises to complete one set." (Thompson, 2008)

Do three sets of 10 repetitions.

Illustration by Katy Leigh.

Lying Tricep Extension & Bicep Curl

"For this, you'll perform one set of tricep extensions then rotate to face the other way and finish with a set of bicep curls. Start with some tension in the cable, then straighten your arms, pressing your hands away. Return to the start and repeat 12 times. Then, with your head furthest away from the weight stack, curl your hands towards your shoulders, keeping your upper arms in constant contact with the floor. " (Thompson, 2008)

Do three sets of 12 repetitions of each.

Illustration by Katy Leigh.


Thompson, Kristoph (2008). Personal Training Tips. [printed edition] ShortList, unknown date, p.36a.