The 5 Best 2-in-1 Exercises for a Full-Body Workout

ByRichard Adefioye October 5, 2021
Combining a lower-body and upper-body exercise is a great way to get a full-body workout in less time.
Image Credit:图像/e+/getTyimages

We know you're busy! And you probably don't have the time to separately work your chest, arms, abs, back, and legs twice a week. What do you do? The answer lies in two words:组合练习. Combiningan upper-bodyandlower-body exerciseinto one charged-up, full-body exercise.

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您不仅可以同时吸收更多的肌肉，还可以节省很多时间，将这些肌肉一一锻炼。这很重要，不是吗？

Below, Jake Harcoff, CSCS, a certified strength and conditioning specialist atAIM Athletic, demonstrates some of the best 2-in-1full-body exercisesthat will help you sculpt a strong body in less time.

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The Best 2-in-1 Ab Exercises for a Super Efficient Core Workout

Try These 5 Full-Body 2-in-1 Exercises

Move 1: Reverse Lunge Dumbbell Curl

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Sets 10
Reps 3
Activity Dumbbell Workout
Region Full Body
  1. Stand tall with a dumbbell in each hand, resting at your sides.
  2. Step back with one foot, lowering your back knee to the ground with control.
  3. At the same time as you bring your back knee down, twist the dumbbells to face forward as you flex at the elbows and curl the weights toward your shoulders.
  4. 当您脚步回到起始位置时，将哑铃降低到哑铃后，将其控制权。
  5. Repeat the exercise with the other leg, or the same leg depending on your preference, for the intended reps. Just make sure to do the same number of reps on each side.

Move 2: Dumbbell Thruster

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Sets 15
Reps 3
Activity Dumbbell Workout
Region Full Body
  1. Stand with a dumbbell in each hand at your shoulders in a front racked position.
  2. 同时弯曲臀部和膝盖，以将臀部和膝盖降低到深处。
  3. As you press through your fee to stand back up, press both dumbbells directly overhead toward the ceiling.
  4. Return the dumbbells back to your shoulders as you lower into your next rep.

Move 3: Kettlebell Deadlift and Row

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Sets 3
Reps 12
Activity Kettlebell Workout
Region Full Body
  1. Stand with a kettlebell in each hand.
  2. Hinge your hips back behind you and keep a neutral spine as you lower the kettlebells to just above the floor.
  3. Hold at the bottom position, then pull both kettlebells toward your torso.
  4. Lower the kettlebells back to just above the ground.
  5. Press your feet into the floor as you stand back upright to the starting position. That's one rep.

移动4：地雷下蹲并按

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Sets 3
Reps 10
Region Full Body
  1. Start by holding one end of a landmine (with or without weight plates) with both hands at the center of your chest.
  2. Perform a full squat by flexing at the knees and hips simultaneously, lowering your butt as if you were sitting in a chair.
  3. 当您穿过脚以向后站起来时，将双手抬起头顶，稍微在您的前面，完全伸出手臂。
  4. 在开始下一个代表之前，将地雷的末端降低到胸部。

Move 5: Squat and Olympic Plate Rotation

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Sets 3
Reps 8
Region Full Body
  1. Stand holding a weight plate at your chest with your hands at the 3 and 9 o'clock positions.
  2. Perform a squat as you rotate the plate toward your right hip.
  3. As you stand back up, rotate off you back foot and bring the plate all the way overhead and to the left side of your body, fully extending the back legs and arms.
  4. On the descent, rotate the plate back toward your right hip and repeat.
  5. Do all the intended reps on one side before completing the same amount of reps on the other side.

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