Sometimes I want to burn every muscle at once but without spending hours working on each individual muscle group. Combo moves are generally not for beginners who haven’t be able to execute the separate moves with great form yet. But just the same, combo moves are great for full body workouts. Try out this full body superset circuit with four combo moves guaranteed to make you sweat.
Full Body Super Set Circuit w/combo moves
This full body circuit may not be for beginners, if you haven’t been able to fully master each part of the combo moves. Combo moves are great for knocking out multiple muscle groups at once time, which no only saves time but also have better long term effects. Moves that only target one muscle group are great for gaining that pump, but they are not beneficial in helping you perform daily life functions. Our bodies use multiple muscles at a time to perform tasks, and we need to train the entire mobility chain in order to improve our functional strength.
Save this Full Body Workout graphic to your phone so you have it handy next time you head to the gym!
Exercises Explained
You may want two sets of dumbbells for this circuit. The lateral raises are more difficult and may require smaller dumbbells.
Side Bend w/ Pulse at the Bottom Holding a heavy dumbbell or kettle, slowly bend to the side, lowering the weight to about knee level. Contract the core to raise the weight an inch, three times. Then return to starting position, careful not to overcompensate and lean into the opposite side.
One-Legged Romanian Dead Lifts w/Knee Drive Starting in a staggered stance with the weight planted in one leg and the other resting behind, hold a heavy weight with both hands. Hinge forward at the hips, keeping the back flat and allowing the weight to lower. If comfortable, raise the rear leg as you lower. Slower is better! The height of your lift does not matter, if you turn out your hip. Keep your toe on the ground if necessary for balance and square hips.
1LRDs are one of my favorite exercises, basically of all time, because they work the entire posterior chain while also working on balance and coordination.
Once you’ve returned to the upright position, contract the glutes and keep your shoulders pulled back. Then drive the rear leg up, careful to keep your balance without swinging, until the quad is parallel to the ground, and your knee is a 90 degree angle.
Goblet Squat with Overhead Press Holding a single dumbbell or kettlebell at your chest, drop a squat while keeping your chest up and booty back. Without pausing at the top, continue the momentum and drive the weight up until you’re able to lock your arm over head. Slowly and controlled, return the weight to your chest before beginning the next squat.
Reverse Lunge with Bicep Curl Holding a dumbbell in each hand, take a step backwards into a staggered stance. Lower your body, bending in the knees without letting your chest lean forward or your front knee bending past the knee. As you go down, simultaneously contract the bicep and bring the dumbbells toward your armpits. If this is too difficult, you can squat and then curl. Return to standing and repeat with the other leg.
Wanna learn more exercises? Check out the Exercise Glossary!
Workout Instructions
Complete 10 reps of each exercise per side in Superset 1 at a slow and consistent pace. Don’t alternate sides between reps. Rest 30-60 seconds before repeating Superset 1 again. Complete the first set 3x.
Rest 2 minutes before beginning Superset 2. This gives your muscles time to recharge.
Complete 10 reps of each exercise in Superset 2. Rest 30-60 seconds before repeating Superset 2 again, twice.
Rest 2 minutes.
After you’ve completed both supersets 3x, run through all four exercises 10x each side again, with no rest between sets.
Let me know if you try this full body workout!
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