What are your top 5 combination free weight exercises?

Hi Jonathan,

I don’t train with free weights very often, but when I do I like to do the following 5 exercises:

Pushups with rows while using a DB,
DB squat and overhead presses,
Pull-ups with DB,
DB see-saws while walking,
walking lunges with DB bicep and over head presses

I usually do them in a row by completing a specific number of repetitions on each exercise before I move to the next one.

Best,
Harris

I find the use of free weights very integral to an overall resistance training regimen. Using dumbbells in particular allows a participant to control and expand their range of motion and the many stabilizing muscles that are activated to allow the smooth motion of the exercise. These exercises I use often:

Dumbbell squat
Dumbbell deadlift to a lunge
Dumbbell bent over row
Dumbbell curl to an overhead press
Dumbbell incline press

These can be used in a circuit or in supersets for greater intensity

Burpees with a bicep curl

High Knees with Lateral raises

Jump Squats/Shoulder press

Single leg lunge/forward trunk flexion/tricep extension

Bent knee/V sit/ Rotations with a ball or weights

Are you asking for my personal preference for my workout, or for a client’s workout?
Mine, I love
the high chair for abs- straight legs
the roman chair for oblique work, and lower back,
walking lunges, or Smith machine for legs
cable incline flyes
long pull row
dumbell curls
tricep pressdown
dumbbell shoulder lateral raise.

With my clients it depends on their capability and desires.