2 Challenging Push-Up Combo Workouts in under 10 Minutes | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Two Challenging Push-Up Combo Workouts When You're Short on Time

October 24, 2012 | Jim Carpentier

Must See Strength Training Videos

When it's difficult to schedule a workout, combining Push-Ups with other exercises is a time-efficient way to get one in. Targeting all the major muscle groups essential to sports performance, Push-Ups enhance strength, endurance and promote total body flexibility. (Review Push-Up technique.) Conveniently, they can be performed in limited space and with zero equipment.

Whenever you have trouble finding time to exercise, try the following two workouts. Each one takes only ten minutes but remains challenging.

Before each workout, make sure you are properly hydrated and fueled. Start with a dynamic warm-up and end with a cool-down that includes upper- and lower-body static stretches.

Workout 1

Press Up and Squat Thrust

An excellent endurance-builder that targets the hip, leg, back, chest and arm muscles. Also, rapidly performing both movements is sports-functional, like when pushing against an opponent in football or quickly getting up to run down the court in basketball.

  • Begin with hands shoulder-width apart
  • Quickly press up and down five times
  • Immediately follow with five fast Squat Thrusts
  • Repeat sequence four more times, then rest 60 seconds
  • Rehydrate before next exercise

Push-Ups/Planks

This combo strengthens the abdominal, middle/lower back, chest and arm muscles.

  • Elevate feet on a chair or bench
  • Press up and down five times
  • Lower onto forearms and hold for 10 seconds (Prone Plank)
  • Repeat sequence four more times

Push-Ups/Inchworms

This is a good exercise for upper/lower body flexibility. It also strengthens the abdominal, lower/middle back, chest and arm muscles.

  • Press up and walk toes toward hands (keeping legs straight)
  • Walk hands forward to push-up position (Inchworm)
  • Repeat sequence four more times

Workout 2

Push-Ups/Mountain Climbers

Another great endurance builder that also works the legs, hips, back, chest and arms.

  • Quickly press up and down five times
  • Immediately follow with 15 seconds of Mountain Climbers
  • Repeat sequence four more times

Alternate Ball Press-Up With Raised Foot

Having one foot off the ground engages the core muscles and improves balance, a key component for any sport.

  • Place right hand on ground in push-up position and left hand on medicine ball or basketball
  • Raise left foot off ground
  • Take five seconds to press up and five seconds to lower for five reps
  • Immediately switch hands on ball
  • Raise right foot and repeat slow press-up and down for five reps

Explosive Press-Up With Squat Thrust

This is another sports-functional exercise that enhances upper/lower body power and quickness. The close-hand press-ups target the triceps and inner pectoral muscles; the shoulder-width hand position strengthens the triceps and outer pecs.

  • With hands close together, explosively press up and down 10 times (hands leave ground between reps)
  • Immediately follow with 10 Squat Thrusts
  • Rest 30 seconds
  • Repeat sequence with hands spaced shoulder-width apart
Want some Push-Up variations thrown in? Check out Perform These Push-Up Variations to Improve Upper-Body Strength.

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,152
Dwyane Wade Leads by Example
Views: 4,459,089

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,618
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,635
Charging Ground Balls With Skip Schumaker
Views: 29,573
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

How to Improve Shoulder Strength and Flexibility

Want to know what the weakest joint in the body is? The shoulder joint. I can't tell you how many athletes I have seen who had to experience shoulder...

Get a Full-Body Workout With Just 2 Exercises

Build Awesome Arms With This 15-Minute Workout

Todd Durkin

5 Quick Workout Fixes for Faster Muscle Growth

Train Like a Pro: MLS Soccer Strength Program

3 Simple Strategies for a Better Workout

Build Strong Legs with the Leg Press Lockdown Workout

4 Exercises From NFL Players to Build True Game Speed

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

3 Keys to Better Softball Workouts

Use Eccentric Lifts to Increase Size and Strength

Train Like a Pro: Los Angeles Lakers Strength Training Program

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Add Surprise Sets for a Great Workout Finisher

Prevent Volleyball Shoulder Injuries With These Exercises

Can You Survive This Insane 100-Rep Push-Up Challenge?

Posterior Chain Fixes to Improve Your Game

Build Bulletproof Chest Strength With This Unconventional Method

3 Keys to In-Season Baseball Training

When Not to Try Unstable Hockey Training

Save Your Shoulders With These Barbell Landmine Exercises

The 3-Minute Total Arm Pump

7 Farmer's Walk Variations for Improved Core Strength

What Happens When You Do The Same Exercise Every Day?

The 4 Best and Worst Cable Machine Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

The Best Lower-Body Landmine Exercises

6 Gym Machines That Are Actually Worth Your Time

Train Like a Pro: Damian Lillard's Basketball Core Workout

Train Like a Pro: Peyton Manning's Core Workout

Abby Wambach's Soccer Power Workout

3 Habits of Highly Successful Coaches

How You Can Olympic Lift With an Injury

How Strength Training Changed Rory McIlroy's Game

Jump Higher After a Month With These 3 Exercises

3 Tricks for a Stronger Front Squat

Build Wrestling Strength With the Gable Lock Isometric Hold

5 Ways to Get a Higher Vertical Jump

Putting Together an Off-Season Workout for Point Guards

Todd Durkin's Complete Football Strength Training Program

Grab a Broom for This Fast-Paced, Full-Body Workout

3 Tips to Blast Through Training Plateaus

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Evan Longoria's Off-Season Strength and Resistance Workout