Double Up

If you find that you are short on time but still want to work your muscles, and burn fat, try combining exercises.

I would suggest doing 15 reps of each combination exercise. 3 circuits total.
Warm up

Pec deck into shoulder press

Squat w/bicep curl

Bent over row into tricep kickback

Reverse lunge w/ high knee lift

Squat jumps

Planks (3)

Push ups

Repeat 3 times


Pec deck or chest flye into shoulder press: raise the dumbbells to shoulder height, elbows are bent. Your palms are facing away from you. Squeeze your chest and bring your elbows together. Return to starting position ( dumbbells at shoulder height, palms facing away) Now press the dumbbells up over your head. Repeat.

Squat w/ bicep curl: Feet are shoulder width apart with toes pointing slightly outward. Hold dumbbells with arms straight and palms facing away Keep your back straight and bend your knees as you would to sit. Keep your rear end back so your knees don't go over your toes. As you sit into a squat curl the dumbbell up. You can do this combo exercise either against the wall with a stability ball or freestanding.

Bent over row into tricep extension: Stand with your feet together. Keep a slight bend in your knees, push your hips back and bend your upper body into a 45 degree angle. Hold dumbbells with arms straight down, now lift your upper arm, bending your elbow. Go into the extension by straightening your forearm behind you.

Reverse lunge w/ high knee lift: Lunge back with your right leg as far as you can. Make sure your left knee doesn't go over your toes. When you go back into a lunge, squeeze your rear end, then bring your opposite knee up, hold and then return to starting position.


Squat jumps: feet shoulder width apart. Sit back into a half squat, then jump up extending your arms above your head. Return to starting position.