4 Fun Exercise Combinations

Eggs and bacon.
Peanut butter and jelly.
Pancakes and syrup.
Batman and Robin.

I could do this all day. You know what else I could do all day? Combining 2 exercises in combinations that are lethal to belly fat. Yeah… lethal. It’s like putting a hit man on your belly welly. (Lolzzz, “Belly Welly”). 

On my Facebook page, I was asked a great question about my favorite exercises for burning the most fat as well as my favorite combinations. 

Brace yourself Betty. You’re going to have some choices today if you want to crank out the coveted “afterburn” so you burn fat while you sleep.

Plug any of these “1-2 punches” at the end of your workout to dig deep into your fat stores.

In other words… “Release the Hounds!”

Combination # 1 – Burpees and KB/DB Swings

Look, I’ll be the first to admit that I HATE burpees. They are overplayed in the fitness industry and most of the time people do way too many of them.

After “tweaking” this one, it’s just enough burpees to make you not go insane, but curse the fat right off.

Burpees combined with Swings will crank your metabolism into outer space while improving your aerobic capacity (your abitlity to use oxygen). Let’s do this.

Burpees (10)
KB or DB Swings (20)
Do this 3 times, resting for 30 seconds after each superset

Combination #2 – Swings and Any Variety of Pushups

Yep, I like Swings. I like them “Uhhh-lot”. Now you’ll combine them with Pushups.

Do the following circuit ONE time, resting as shown:

Spiderman or Elevated Pushups (15 secs/side)
KB/DB Swings (30 secs)
Rest 30 secs

Decline Pushups (30 secs)
KB/DB Swings (30 secs)
Rest 30 secs

T Pushups (30 secs)
KB/DB Swings (30 secs)
Rest 30 secs

Past, Present and Future walk into a bar…. it was TENSE.

That was just a random interruption. Let’s continue…

Combination #3 – Goblet Squat and Renegade Row

Sure, the DB Squat and the Renegade Row could work, but your grip will suffer… that’s why we’re doing the Goblet Style Squat.

Use a fast tempo (taking 1 second to go down and 1 to come up… the idea is to move fast, but under control). Use a lighter weight than your normal lifting routine so you can do that. 

Goblet Squat (15)
Renegade Row (10/side)
4 rounds, resting when needed

Combination #4 – The Bench Combo

All you need for this ridiculous finale is a bench. It’s way too simple, yet way too hard. Don’t let this one fool you. It looks easy on paper, but it will crush your soul. 

Do the following superset resting only when needed. In the first superset, you’ll do 8 reps of each exercise. In the next superset, you’ll do 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise. 

*Bulgarian Jump Squat (8 per leg, 7 per leg, etc. down to 1 per leg)
**Bench Vault (8 per side, 7 per side, etc. etc. down to 1 per side).

The Bulgarian Jump Squat is when you have your rear foot on the bench, and then you take a large step out with your lead leg. That’s your starting position. Jump up and land in the squat position. Repeat. It looks like this:

*Now if you’re not coordinated enough for these, that’s ok. Don’t hurt yourself. You can do regular Bulgarian Squats or even use Step-ups.

** The same for the Bench Vault. You can sub these for Jumping Jacks and here’s how – do 16, then 14, then 12, etc. until you do 2. 

As the cool kids would say… That’s “cray-cray”.

Try any of those fun combos (and hey, it’s easy to remember, too!). 

Simple can be effective…

… with the right combination. <== Well played (I know). 

Try any of those and have fun,
Mikey Whitfield, Master CTT

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PS – Have a great day. Tomorrow, I’ll share with you a cool and inspirational story of how a young man melted 76+ pounds and it all started at my favorite beach growing up 😉