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, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Must See
Dashon Goldson: Dashon Goldson: "You Just Gotta Have Heart"
Views: 6,364,779
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,822,182
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,039

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,773
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

The olympic lifts from the sport of weightlifting are commonly used in many strength and conditioning programs to develop explosive power and triple...

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

The Most American Workout Ever

The Most American Workout Ever

YardBarker