Corporate Fitness and Active Aging

Free Workout Friday: Upper and Lower Body Combo Exercises

Posted by Mechelle Meadows on Fri, Mar 15, 2013

Free Workout FridayOnce you have learned basic strength moves separately and have mastered the form for each, consider trying a workout where you combine both a lower and upper body strength exercise into one. Combo exercises have many benefits, such as burning more calories and increasing your physical and mental coordination. They also allow you to pack more into a certain amount of time, making your workout thorough and efficient. On busy days, this can be a good way to squeeze your normal 40 minute workout into 20!

There are many ways you can combine separate, basic strength moves into a combo exercise: upper body paired with lower body, lower body plus core, two arm exercises combined, etc. Even combinations of more than two are possible, for example a squat with a bicep curl into a shoulder press. Get creative, as long as you are using proper form for all exercises. Here are five upper body/lower body combos to try today:

1. Squat w/ tree-hugger - placing a band behind your back (or ancor if possible), sit back into a squat while bringing your extended arms out in front of you as if you were hugging a tree.

2. Deadlift w/ upright row - maintain a straight back while performing the deadlift, as you return to standing position, perform an upright row leading with your elbows.

3. Step-up w/ bicep curl - stepping up onto a box or bench while performing a bicep curl, maintain proper form keeping knee in line with the ankle.

4. Backwards lunge w/ front raise - as you step back into a lunge simultaneously perform a front shoulder raise with manageable weight, strive to maintain proper form.

5. Shoulder press w/ leg extension - can be performed sitting or standing, if standing you will balance on one leg lifting the opposite knee. You will perform a shoulder press while simultaneously extending the lifted leg at the knee and lowering.

Take a 10 minute break today and work through these exercises for worksite wellness.  Be sure to complete exercises on both sides where applicable.

 

Topics: employee health, healthy workforce, exercise, corporate fitness, employee wellness, Free Workout Friday, fitness, corporate fitness centers, Fitness Center, exercies at your desk

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