Body Parts Simple Combo Exercises by Randall Watts

Example: Burpee with push-pull and bicep curl overhead press

This advanced exercise is a variation of an old conditioning movement called the “squat thrust.” To determine the appropriate weight, complete a standing bicep curl/overhead press at least 10 times, making sure to challenge yourself by the final three repetitions. For a beginner, the weight will normally be in the range of eight to 15 pounds.
Stand with the weights in your hands, relaxed at your side (see photo 1). While maintaining a neutral spine, lower yourself to a 90-degree squat (photo 2). From this position, place your arms in a push-up position firmly on the ground in front of you. Transfer your weight to your upper body and kick your legs straight out behind you using a full extension. Now complete a full push-up (photo 3). Then, move to a wide foot position (just wider than shoulder width) and complete a one-arm row on each side (photos 4 and 5). Bring your feet together again and kick your feet back under your chest. Using your legs, come up to a standing position (photo 6). Make sure not to lift with your back at this stage. Complete with a bicep curl/overhead press (photo 7).

Photos:
Randall Watts is an A.C.E.-certified personal trainer and co-founder (with Sharon Geller, pictured) of Spirited Energies Personal Training, focusing on providing the best training for all fitness levels. Watts has over 14 years of
personal training experience and has studied at the Cooper Aerobics Institute of Dallas and the C.H.E.K. Institute in San Diego. Watts is proud to announce his relationship with Elite Fitness in north Austin,
a new home for independent
personal trainers.