At Nielsen Fitness, our in-home and virtual personal trainers always look for the most effective way to help clients get stronger, move better, and see results. One of our favourite tools is the use of combination exercises. These multi-tasking movements work multiple muscle groups at once, improve coordination, and often mimic real-life activities, all while saving time.

In this blog, we’ll go over the basics of combo exercise use, why our team loves them, and how they can benefit you.

COMBO EXERCISES: THE BASICS

Combination exercises involve two or more exercises merged into one fluid motion. They often engage both the upper and lower body or combine strength with mobility and balance. For example: a bridge and press (glutes, hamstrings, core, chest, and arms), lunge to biceps curl (legs, core, and biceps), or deadlift to row (glutes, hamstrings, core, back, and arms) are a few of our favourites. Check them out on our Instagram, here!

EFFICIENCY

Our in-home personal trainers in Toronto, Collingwood, London, Hamilton and Ottawa (and virtual personal trainers everywhere) know that exercise efficiency is crucial for many of our busy clients. Combination movements streamline workouts, ensuring results in the least amount of time. This is key for exercise adherence, as one of the most common reasons for abandoning a fitness routine is a hectic schedule.

FUNCTIONALITY

In daily life, our bodies don’t work in isolation. Think about picking up a heavy box and placing it on a high shelf: that’s essentially a squat to press (shown on our Instagram here)! Our in-home and virtual personal trainers combo exercises like these because they improve functional fitness, and this type of training “[teaches] your body to work as a whole rather than training specific parts. Strengthening the whole body in this way has many benefits” (Web MD, 2023), improving overall movement efficiency while making daily tasks easier and safer. Functional fitness also strengthens the core and stabilizing muscles, leading to better posture, balance, and joint health.

ENERGY EXPENDITURE

Since combo exercises require more muscles to work simultaneously, they demand more energy,leading to a higher calorie burn. This makes them excellent for clients aiming to lose fat, improve metabolism, or boost overall endurance. However, it’s important not to forget that energy expenditure relies on the effort and focus you put into a workout. In other words: you get what you give.

COORDINATION

Movements that combine multiple motions require better control and stability, challenging the core and stabilizing muscles. Over time, this leads to better balance, improved posture, and enhanced coordination. Coordination is especially important for older adults (which many of our in-home and virtual personal training clients are) because it helps maintain overall mobility, reducing the risk of falls, enhancing reaction time, and improving their ability to move safely and confidently.

Better coordination also supports brain health, as it requires cognitive engagement and neuromuscular control, and “balance training can help increase both memory and spatial cognition” (Well & Good, 2023). Ultimately, maintaining coordination and balance allows older adults to stay independent and injury-free for longer. “Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses” (National Institute of Aging, 2024).

VARIETY

Doing the same isolated exercises over and over can get boring. Combo exercises keep workouts fresh, engaging, and fun, helping our clients stay motivated and consistent. Thousands of hours of exercise should be a part of your life, so it’s key to keep that time as enjoyable as possible. You’ll be happier and healthier for it!

OUR TIPS

Almost everyone can benefit from combo exercises, but they’re especially great for busy professionals who want a quick workout, athletes looking to improve coordination and power, older adults who need functional strength for daily activities, or beginners who want to build strength and endurance simultaneously. However, combo exercises may not be ideal for those recovering from injuries or needing to focus on strict form. If you’re new to combo exercises, our in-home and virtual personal trainers advise you start simple; master each movement separately before combining them. Use lighter weights at first to maintain control and good form, focusing on quality over speed.

FINAL WORDS

In-home and virtual personal trainers love combo exercises because they deliver big results in less time, improve functional fitness, and keep workouts engaging. Whether your goal is strength, fat loss, endurance, or mobility, these dynamic movements can help you move and feel better.

Next time you hit the gym, try adding a squat to press, lunge to curl, or deadlift to row and experience the benefits firsthand! Or – better yet – contact us to book your free first workout today!