I just talked about this morning how sometimes I like to do strength workouts on only upper or lower body, but I saw this article today and thought I'd share some of the moves I like to do when I perform multi-functional exercises. Doing these two-in-one toning moves are good for when you have limited time to fit in a workout, since you'll be doing more work per move.
Deadlift with Row
Sometimes I'll incorporate the deadlift with a shoulder fly, but since I like to use heavier weights for both deadlifts and bent over row (my shoulders aren't quite as strong).
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Plank with Row
I like this one because its tough, you definitely feel it working being in a one arm plank position. I've done this one frequently, and saw it featured in the two-in-one toning article in Shape.
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Lunge with Shoulder Fly
For me, I feel the lunge working without heavy weights, so I can incorporate the shoulder fly easily here. Sometimes even just holding the lunge position will work, opposed to doing a lunge rep with every shoulder fly rep. You could also incorporate a triceps kickback with holding a lunge.
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Squat with Shoulder Press
I will do different variations of these, sometimes a normal squat, or more often a sumo squat. I more often will hold the squat while performing the arm exercise. Another arm exercise you can perform with the squat is the overhead triceps extension. (I like to make sure I get in my triceps moves!)
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Bicep Curl with Lateral Leg Raise
This is one of the moves from the article in Shape I read. When I'm doing standing leg raises, I like to incorporate a resistance band for more of a challenge in the exercise.
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Burpees!!
Another move from the Shape article. I'm starting to slowly like doing burpees....even though they are really pretty difficult. But, they do work the whole body!
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Several of these moves I learned and got ideas from the ChaLean Extreme DVDs from Beachbody. I enjoyed the ChaLean Extreme workouts because they were a little on the shorter side and incorporated a lot of weight training, with a couple kick-butt cardio workouts. If you like the two-in-one toning moves and are looking for a program, try out ChaLean Extreme!
