Killer Combo Workout

Killer Combo Workout

This workout is primarily bicep, back and shoulders, but by adding the lower element to each exercise, the metabolic benefit is multiplied!  The isometric holds during the lower portion of some of the exercises will challenge your muscles in ways they are not used to working.  Make sure to keep your form and concentrate on doing the motions with control.  This is a workout for people who already have good form doing the individual exercises and are ready to try combining upper and lower elements together.

Have fun building muscles and torching calories!  I have included a short video with all the exercises in one video so you can see how to perform the compound exercises.


  • 2-3 sets

  • Work through entire workout, then repeat

  • Rest as needed


  • Dumbbells

  • Box


1.  Reverse Lunge with Bicep Curl - 10 to 12 Reps each side - (20-24 bicep 

            curls)  Hold the lunge and do bicep curl while in lunge

2.  Box Jump Burpee - 10 to 12 Reps

            To modify, remove box jump

3.  Plank Row / Rear Raiser / Tricep Pushup - 10 to 12 Reps

            To modify remove pushup

4.  Dumbbell Squat / Hammer Curl / Shoulder Press - 10 to 12 Reps  

5.  Step Up with Front and Lateral Raises - 10 to 12 Reps

            Do not use a step that places hip at more than 90 degrees

6.  Sumo Squat with Bicep Curl - 10 to 12 Reps

            Hold dumbbell on sides and curl at the bottom of the squat 

7.  Stationary Split Squat with One Arm Lateral Raise and Reverse Fly - 

            10 to 12 Reps each side  


Fill out the form below for a link to download the PRINTABLE workout.  Don't forget to click the link.