Ditch the lengthy workout with these 2-in-1 moves

April 2, 2014

Now that spring has officially sprung, it’s time to kick your fitness routine into high gear. Just like cleaning out your closet to make it more efficient, you might want to clean up your workout plan as well. If you’ve hit a plateau, you can’t lose those pesky remaining five pounds or are beyond bored with your current regimen, mixing things up get reinvigorate your excitement and help you reach your goals.

Of course, it’s important for any proper fitness plan to include both cardio workouts on home gym equipment as well as strength training sessions. However, most people today don’t have a lot of excess time to devote to lengthy workouts because their schedules are so jam-packed. Luckily, there’s a solution to time management issues: 2-in-1 workouts. After a great run on the fitness treadmill, you can complete a total body strength routine using compound movements that target multiple muscle groups in one exercise. You’ll definitely feel the effects the next day, but you won’t have to spend extra time to get there.

Complete three rounds of this circuit from Women’s Health magazine, which should take you about 20 minutes, to get an excellent full body strength workout that will have you ready for bathing suit season in no time:

Squat with side kick:

  • Start with feet hip-distance apart.
  • Squeeze abs and lower, as if you were sitting in a chair, then push back up.
  • At the top, kick your right leg to the side.
  • Repeat movement, kicking on the left side.
  • Do 12 reps.

Reverse lunge with bicep curls:

  • Hold a free weight in each hand.
  • Step back with your right foot and lower both knees to a 90 degree angle.
  • Hold the lunge and curl the weights up to your shoulders, then release.
  • Come back to the starting position and repeat with the left foot.
  • Do 12 reps.

Deadlift to upright row:

  • Hold weights in front of you, palms facing in and feet hip-distance apart.
  • Squeezing your abs and keeping your back flat, lower the weight toward your feet.
  • Squeeze your glutes and stand back up.
  • Lift weight up to shoulder height, keeping your elbows up.
  • Do 10 reps.

Sumo squat with tricep extensions:

  • Stand with feet wider than hip-distance with toes pointing out at a 45-degree angle.
  • Hold one weight by its ends at your center.
  • Lower straight down, keeping your abs tight, then return to the starting position.
  • Lift the weight straight above your head.
  • Keep your elbows next to your ears and lower the weight behind your head.
  • Return to the starting position.
  • Do 10 reps.

Side plank with rear fly:

  • Come into a side plank on the right side with your hand under your shoulder, holding a weight in your left hand.
  • Keeping your abs tight, raise the weight toward the ceiling, then lower back down.
  • Do 8 reps.
  • Repeat on the left side.

Plank and single-arm row:

  • Come into a full plank position with your hands each holding a weight while staying balanced on your toes.
  • Squeeze your core.
  • Lift the weight in your right hand, pulling your elbow straight back, then lower.
  • Repeat with the left hand.
  • Do 8 reps.

Sit-up with shoulder press:

  • Lay on the floor with your knees bent, holding a weight in each hand.
  • Sit up straight, bring the weights to your shoulders and extend your arms toward the ceiling.
  • Lower the weights and return to the starting position.
  • Do 10 reps.

Bridge with chest press:

  • Stay in the same starting position as the sit-up.
  • With a weight in each hand, lift forward and point weights toward the ceiling.
  • Lift your hips off the floor, squeezing your glutes and your abs, then return to the floor.
  • Push the weights straight toward the ceiling, then return.
  • Do 10 reps.