build a combo

This total body Build a Combo workout class with weights is 45 minutes long. The video includes a warm up and cool down. If you love class, I have more like it available on Patreon this month. Another using weights (no jumping), and two that are bodyweight-only (one low-impact and one with minimal jumping).

Build a Combo Workout Class with Weights (45 Mins)

EQUIPMENT FOR CLASS:

Single medium weight (I’m using 8-lbs)
Single heavy weight (I’m using a 20-lb kettlebell; you could use a dumbbell, but the high handle of the kettlebell is going to be helpful)

In this class, we start with a guided warm up, focusing on mobility. We then move onto our build-a-combo-strength work. In each of the three sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You rest for 30 seconds before repeating.

Here’s a general breakdown of each combo:

(30 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(30 sec) Movement C

You’ll do each combo twice on the right then twice on the left. There is some jumping in this workout, that we build up to gradually, but I will show you how to modify if you prefer to keep the entire class low impact.

Between each of the three combos you get a minute to recover, but pause the video and take more time if needed.

Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

Workout Breakdown

See the times in parentheses in the above video to jump to that section.

(01:51) Warm Up & Mobility

(09:32) Build a Combo Workout

Combo 1

Overhead Raise in Side Lunge
+ SL Stand with Curl to Press
+ Row with Step
Just Row with Step

Combo 2

Standing Side Bend
+ Back Lunge
+ Lunge Hop
Just Lunge Hop

Combo 3

Split Lunge Row
+ Step to Squat + High Pull
+ Squat Jump
Just Squat Jump

(41:10) Cool Down & Stretch

xo Nicole

Build a Combo Class (40 Mins) - Total Body, Weights | In this class, we'll build four sequences of exercises gradually over 2-minute intervals. Pair of medium weights needed. #workout #fitness #homeworkout #strengthtraining #nicolepearce

This is a requested remix of a workout I posted years ago on the blog. I called it Dumbbell Progression Workout, but it was really the original “Build a Combo” (what I’ve come to call this structure). I tweaked the format and some of the exercises so it’s not an exact replica of the original workout. The result is this 40-minute Build a Combo class that’s great for all levels. No crazy movements, we’ll just focus on foundational movements, stringing them together to form exercise sequences.

For access to more workouts, become a Patreon member! This particular class structure (Build a Combo) was not part of the August drop, but it will be included in the near future. 🙂

Build a Combo Class (40 Mins)

EQUIPMENT NEEDED:

Set of medium weights – I’m using 8-lb weights but should have gone heavier for the last two combos.

In this class, we start with a guided warm up, focusing on mobility. We then move onto our build-a-combo-strength work. In each of the four sequences, you’ll gradually build a combination of movements, adding on every 30 seconds. You do that three times before moving on to the next sequence. So that’s 6 minutes of continuous work.

Here’s a general breakdown of each combo:

(30 sec) Movement A
(30 sec) Movement A + B
(30 sec) Movement A + B + C
(30 sec) Movement B + C + D (this changes slightly each combo)

… then start from the top with Movement A.

Between combos, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.