5 Exercise Combos That Work Just as Well as Burpees


The first what come to your mind when you are planning to transform your body is the type of torturing that you need to go through. According to Massy “Mankofit” Arias,Instagram star and certified fitness trainer and most fitness gurus, burpees are just about the best exercise out there




However, if you don’t want to do the exercise that nobody loves, you can challenge yourself to a combination of two easier exercises. The combinations below are designed by Massy, who proved that they deliver similar results as burpees — but are more tolerable.

How to do them: Each combination should be done 30 to 60 seconds, then rest for 30 to 60 seconds, and repeat if you wish it or move on to another combo.

Combo 1: Jumping Jacks + Squat with Curl to Overhead Press


Jumping Jacks
–Starting position standing with your arms at your sides and your feet together.
–Jumping simultaneously both feet apart, bring both arms out to the sides, reaching your hands up to the sky.
–Jumping back to starting position complete one rep.

Squats with a curl to overhead press:
–Begin grabbing 3- to 10-pound dumbbell in each hand with your palms facing each other, with your feet about hips-width apart.
–Lowering down into a squat, bend your elbows to curl the weights up to your shoulders.
–Release the weights straightening your legs to stand and pressing into your heels, then lift the weights up to your shoulders, and extending your elbows drive them straight up to the ceiling.
–Bending your elbows, bring the weights back to your shoulders and return to starting position. That completes one rep.
Perform 30 to 60 seconds, (rest for 30 to 60 seconds), and repeat or move on to another combo


Combo 2: Frog Jumps + Plank Jacks

Frog jumps:
–Begin standing with your feet wider than shoulders-width apart and your toes turned slightly outward.
–Bending your knees and sitting your hips back into a squat position, reach the floor between your feet with your right hand.
–Then jump straight up and repeat the move but this time reach down and touch the floor with your left hand.
–Continue to jump and alternate hand taps, moving as fast as you feel comfortable.

Plank jacks:
–Starting position – forearm plank position with your body in a straight line from the top of your head to your toes and your shoulders stacked over your elbows.
–Keeping your butt low to the ground, jump both feet out to the sides.
–Jump back to starting position and complete one rep.
Perform 30 to 60 seconds, (rest for 30 to 60 seconds), and repeat or move on to another combo






Combo 3: High Knees + Alternating Front Lunges

High knees:
–Stand on your feet together
–Transfer weight to the right foot, lifting your left knee to hip height, bring your right arm forward.
–Hopping to your left foot, raise your right knee to hip height.
–Continue to alternate legs in quick succession.

Front lunges:
–Taking a wide stance, turn your toes and hips to face left.
–Bending both knees to 90-degree angles, keep your shoulders stacked over your hips and lower into a lunge.
–Pressing up through your heels and straightening your legs, come back to standing position,
–Turning your toes and hips to the right, lower into a second lunge.
–Alternate sides
Perform 30 to 60 seconds, (rest for 30 to 60 seconds), and repeat or move on to another combo


Combo 4: Elevated Mountain Climbers + Knee-Up to Backward Lunge

Elevated mountain climber:
–Start into plank position with your hands on a bench or box, elbows soft and shoulders stacked over your wrists.
–Bring your right knee into your chest, then quickly extend the leg returning to the starting position.
–Repeat with the left knee and continue alternating legs

Knee-up to backwards lunge:
–Step with your right foot on top of a bench or box.
–Pressing into the right heel come up to a one-legged standing position on the box, and immediately drive your left knee up toward your chest.
–Placing gently the left foot back on the floor, raise your right foot off the box, step it directly behind you, bend both knees 90 degrees and lower into a backwards lunge.
–Pressing into your left heel stand up out of the lunge, and place your right heel up on the box and return to starting position. That completes one rep
–After 15 to 30 seconds, repeat on the opposite side,


Combo 5: Box Jumps + Inchworm Walkouts

Box jumps
–Stand with your feet about hips-width apart, facing the bench or box
–Sinking your hips backwards, bring both arms straight out behind you.
–Move explosively swinging both hands forward as you jump both feet up onto the box.
–Come all the way up to a standing position,
–Step down one foot at a time. That completes one rep.

Inchworm walkout:
–Start standing with your feet about hips-width apart.
–Placing your palms on the ground, walk them forward until your body forms a straight line
–Then walk your hands back toward your feet and come up to standing position.
Source : www.cosmopolitan.com




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