I see these combo moves as doing 2 things with mediocrity versus doing 1 thing well. As a beginner, I wouldn't have known that. Good video ❤
@JustinaErcole
Жыл бұрын
All depends on your goals! But I typically encourage beginners to do one exercise at a time to get their form down :)
@amygreen9662
Жыл бұрын
Cardio while holding small weights is a great description. I like to separate my strength and cardio training, so these workouts just aren't for me.
@JustinaErcole
Жыл бұрын
Glad you found the balance you enjoy!
@KaiOpaka
Жыл бұрын
Sydney Cummings' latest Summertime Fine 2023 has some 'X and Cardio' workouts, and other things that really get my heart rate up if I follow what she has planned w/the time she's allotted. I'm confused about whether it's best to ignore her timer to slow down my heart rate or do them as is and just find something to add in w/o cardio. I'm sure it's a well-informed workout (because Sydney), but am I undermining the strength training? Is it just an endurance issue I need to work through?
@tinnie75
Жыл бұрын
@@KaiOpaka I'm now wondering the same thing because I've been doing Sydney's programs for months now but I still consider myself a beginner and my heart rate is often up, even in the strength only work outs. I often take longer breaks than she gives us simply because I need more time to catch my breath/drink water/wipe sweat or change weights and positions. I trust Sydney to know what she's doing but maybe she overestimates my level of fitness where my heart rates goes up quickly. I know I'm not always lifting as heavy as I could due to equipment limitations but I don't want the heart rate thing to limit my progress even more.
@catita2408
Жыл бұрын
@@KaiOpakai would love to know justina’s opinion on this too!
@nicoleschultz9171
Жыл бұрын
@@KaiOpakaI have wondered this myself. Many trainers (including Sydney) put such an emphasis on strength training over cardio and then they overload workouts with cardio. I genuinely questioned this and the Sydney Squad came for me for daring to question Sydney. Love to know Justine’s thoughts also.
@brittanyyo
Жыл бұрын
I feel like I’ve learned so much from you by watching these videos. It still amazes me how many people post workout videos and have no idea what they’re doing and people follow them! Ugh, drives me nuts. Anyways, thanks for the laughs today, I needed it ❤
@JustinaErcole
Жыл бұрын
I’m so glad you’re learning!
@josephroa4475
Жыл бұрын
Another excellent video. This is what I did for years and while it helped me lose like 50 lbs, I wound up skinny fat. Doing traditional strength training 3x a week now and then cardio separately which includes these type of workouts on off days.
@JustinaErcole
Жыл бұрын
Love that you’ve found a balance!
@Laf631
Жыл бұрын
We just discussed this at my gym today. One of the regulars went on a vacation last week, and was telling us that all the classes she took at different gyms in the area had nonstop compound movements. The trainer said she wouldn't be bringing them to our classes because (a) you can't lift as much with an overhead press as you can in a squat (for example), so it's short-changing your big muscle groups, and (b) moving heavy weights fast to hit your entire body in one compound movement introduces more opportunities for injury than just doing a super set.
@JustinaErcole
Жыл бұрын
Yes!
@LaurenAnne6
Жыл бұрын
I like the combo movements in the context of HIIT while I'm using a light weight. It helps me connect with my body as I'm quickly doing the movement. It's so fun and challenging. The time flys and I feel amazing after.
@JustinaErcole
Жыл бұрын
That’s great!
@davidfiddleman2312
Жыл бұрын
Amen! Combo of squats and bicep curl is what made me stop using my Beachbody subscription… biggest muscle and smallest for strength? No.
@JustinaErcole
Жыл бұрын
Yes! Fun move but not for the claims these coaches are making.
@davidfiddleman2312
Жыл бұрын
It screams V-shred to me for muscle development. For a fun cardio/conditioning, I guess OK. That was also a creation of Autumn Calabrese, who is on the opposite end of the spectrum from you. Though you are always fair and won’t say something like that.
@sthom146
Жыл бұрын
When I taught group ex, I used combo moves to add variety, prevent boredom, stretch the time😀, but I never made any particular claims about them. Great Vid
@JustinaErcole
Жыл бұрын
Glad you enjoyed!
@DiamondM97
Жыл бұрын
I really appreciate this video because I did a program recently that utilized a lot of these combo moves and I always got so out of breath :( I actually kind of hate them. My workouts ended up lasting longer than they needed to since my cardio isn't great. I always beat myself up because of how slow I was going but if combo moves are cardio with medium weights, maybe they just aren't for me.
@JustinaErcole
Жыл бұрын
Sounds like there’s probably a better option out there for you!
@RavingKats
Жыл бұрын
I like when they're used strategically in a workout, like when I'm starting to be in good pain a well placed combo move can help me stay focused on the execution vs the working out good pain (vs actual pain from doing the exercise wrong). But I'm also pretty newb and am so outta shape this might only apply to us potatoes starting out 😂 That last video you showed looked like a nightmare for risk of injury IMHO (or I'm just that uncoordinated and newb I'd likely injure myself!)
@JustinaErcole
Жыл бұрын
Oh 100%! I'm not against them, just any false claims :)
@Amy-jj8gy
Жыл бұрын
Great video! 👍🏼 My rule is if I’m trying to learn choreography while holding heavy weights I’m out. And two movements max.
@JustinaErcole
Жыл бұрын
Love that!
@tinawielandfitness
Жыл бұрын
I love how you made a functional workout out of the one TikTok video it’s perfect 😍
@JustinaErcole
Жыл бұрын
So glad you enjoyed!
@maryjanejones6882
Жыл бұрын
Justina! Thank you for all your great videos, I started following you quite sometime ago. I am a fellow trainer always looking for factual and real information when designing programs for my clients, depending on if they are total beginners or experienced with resistance/strength training. You meet my criteria for that, plus I really like your sassy personality!! Thanks so much for what you do! You're awesome! 😃👍
@JustinaErcole
Жыл бұрын
So happy to have you here!
@MrsRivera777
27 күн бұрын
Thank you so much for this! So many influencers are doing this! Smh
@aowyncarrillo7512
Жыл бұрын
LOVED this video. So easy to understand and thank you for mentioning that these combination moves have a time and a place if you enjoy them but that strength training is different. It’s nice to hear that it’s ok to do both. I just love your balanced approach to fitness 😊
@JustinaErcole
Жыл бұрын
I’m so glad you enjoyed!
@angiesn.
Жыл бұрын
I didn't know this was trending (I don't really use TikTok), but I enjoyed listening to you and learning about combo movements. Loved it!
@JustinaErcole
Жыл бұрын
Glad you enjoyed!
@bethanymangan6648
Жыл бұрын
love this video and LOVE that you oferred alternatives. you make such great content - thanks for sharing with us!
@JustinaErcole
Жыл бұрын
You are so welcome!
@rtdonin
Жыл бұрын
This might be what you're getting at, but there is a reason classic strength training movement patterns are classic, they work. At the same time, sure let's get creative with variations and have more fun doing cardio. I need to have fun doing cardio or I just won't do it. What wasn't the point of the video but my takeaway: I like idea of trying a lunge combined with a curl as a burn out after deadlifting and because I sometimes use a half suppinated grip and I need to do bicep curls as an accessory exercise (and I just don't) and this will shorten my time at the gym a little and get me to do them.
@JustinaErcole
Жыл бұрын
I agree they work, but we also need to define what “work” means because it’s not the same for everyone :)
@rtdonin
Жыл бұрын
@@JustinaErcoleI feel the need to amend my statement but I'm not sure how. But yes.
@nod1186
Жыл бұрын
I’ve been subbed to your channel for a little while. I’ve always enjoyed your no BS look at stuff in the fitness industry lol
@JustinaErcole
Жыл бұрын
Happy to have you here!
@redamashood9011
Жыл бұрын
Hey Justina! Have watched nearly all your videos because they're so helpful. I was wondering if you could make a video about shoulder instability and how shoulder injuries are so common nowadays. I, myself have gotten a shoulder injury just by doing side planks!I have also heard people having dislocated their shoulders from doing planks and it makes me not want to work out because there's barely any information out there on how to avoid injurying your shoulders, and how to strengthen them at the same time.
@JustinaErcole
Жыл бұрын
Hey! This is a little out of my scope and probably best for a physical therapist to cover since I don't deal with injuries. But within my scope is setting up exercises with proper form, which I do in all of my workouts! I have ~40 free ones on here :)
@maggiee.902
Жыл бұрын
You’re always spot on with what’s trending and debunking myths and trends! Great video, as always!
@JustinaErcole
Жыл бұрын
I'm so happy you enjoyed!
@taryn12
Жыл бұрын
This was really helpful! I'm definitely a beginner to strength training, but I thought combo and compound moves were the same. Thanks Justina!
@JustinaErcole
Жыл бұрын
Glad it was helpful!
@mattievinh
Жыл бұрын
Combo exercises does everything except keeping your particular muscles under tension, which is crucial for growth. I get it, theyre fun, a bit of light cardio, etc... just make sure you really understand "why youre doing them" rather than just blindly following an "influencer workout". Combo exercise does not mean Compound Exercises....dont get these two confused.
@JustinaErcole
Жыл бұрын
Amen!
@boochie37
Жыл бұрын
When I was first looking for youtube fitness videos I saw and tried a lot of combo moves. I wanted to be as efficient as possible. The more ya do the better, right? Ha. Doing combo moves as a novice is hard and I'd be doing two or more moves at the same time all with poor form. Plus a lot of them encourage you go as fast as possible and take minimal rests. I threw my back out multiple times. Each time I did that, I'd be barely able to walk for weeks (if I was lucky). Combo moves might work for some folks, but they were a disaster for me. Now I do slow and simple strength training mixed with walking, jogging, and biking.
@JustinaErcole
Жыл бұрын
I’m glad you’ve figured out what works for you!
@1katcab
Жыл бұрын
I was doing excercises like the last one and call it my "cardio day" lol
@JustinaErcole
Жыл бұрын
Hah same!
@rebecca2590
Жыл бұрын
This is the most I’ve ever learned about exercises by far. So many times something you said just made everything click
@KyraPro
Жыл бұрын
PREACH!
@JustinaErcole
Жыл бұрын
👏🏻👏🏻👏🏻
@Ladynova68
Жыл бұрын
Dear Justina, Thank you so much for your videos, they have been super helpful. Could you please do a video about maintenance in strength training? So many fitness influencers are hyperfocused on constantly aiming for more gains, but I think most of us ordinary folks would actually benefit from maintenance training instead constantly pushing ourselves to achieve more. This is coming from a vety personal place, since I’m pretty close to achieving my goals, but I worry that aiming for more gains is going to drain me out and leave me feeling unmotivated.
@JustinaErcole
Жыл бұрын
I can add it to my brainstorm list! But my recommendation, don't overthink it. Stick with your split. Stick with your schedule. Stick with your routine. And just keep doing it :)
@mrr1890
5 күн бұрын
Your knowledge is amazing 🤩
@JustinaErcole
5 күн бұрын
aw thank you! i'm always learning :)
@jacki8106
Жыл бұрын
I almost thought you were gonna say “so this is…a lie” instead of saying the moves she was doing on the first tiktok hahaha
@JustinaErcole
Жыл бұрын
Hahahahah
@bis14chg
Жыл бұрын
I realllllyyy wish theres a move for "doing your taxes" 🤣🤣
@JustinaErcole
Жыл бұрын
LEGIT SAME
@eeshakhan1842
Жыл бұрын
Or one for getting better marriage prospects🤣
@Thecozylittlehollow
Жыл бұрын
Great video! I usually separate my cardio and strength days. And I usually do single moves. But some days I like to do endurance training or a quick workout with simple combo moves. Depends on my mood. My goal right now is just to move and stay healthy during pregnancy. Love all your tips and insight!
@JustinaErcole
Жыл бұрын
So glad you enjoyed!
@joannemarkov
Жыл бұрын
The combo moves remind me of my early days doing Jillian Michaels videos with 3, 5, and 8 lb weights. Sigh. Good times. But as far as actual progression in strength? Not so much. The kicker for me is what you mentioned about the inadequacy of the weight you can use for upper body for your lower body strength needs.
@JustinaErcole
Жыл бұрын
Yes!
@sherryg1838
Жыл бұрын
Thanks for the explanation! I’ve never liked these moves, I can’t concentrate on form as well and am afraid of injury. I use Jessica Smith a lot, and she had one strength workout a few years ago with moves like this. I was always scrambling to switch weights during the move! I think she was trying to fit a lot in 30 minutes. Fortunately, she doesn’t use them often.
@JustinaErcole
Жыл бұрын
You’re so welcome!
@izalikah7616
Жыл бұрын
I love Jessica, but yes, she does *love* a combo move 😂
@sherryg1838
Жыл бұрын
@@izalikah7616 Yep, lol.
@kxs7267
7 ай бұрын
To be fair to the people in that last clip, it did look like they had an RDL to goblet squat sequence at the end - would that not qualify as compound exercises, even if they used lighter weights? There was a lot going on in that whole video, some of which definitely was more "combined" than "compound", though. Liked the emphasis on enjoyment, and time and place for different types of exercise. Good info and interesting topics, thanks!
@JustinaErcole
7 ай бұрын
Nope that’s a combo exercise! You can deadlift WAY more than you can goblet squat.
@kxs7267
7 ай бұрын
@@JustinaErcole thanks for your reply! Excuse stupid questions, but does that mean a squat is a combo exercise when you're using light weight but compound when you're lifting heavy? If they did deadlifts with heavy weights supersetted with squats with heavy weights, those would be compound? Am feeling dim here!
@JustinaErcole
7 ай бұрын
Combo stands for combination, meaning you're putting two exercises together. Compound means you're doing a movement pattern that requires many joints and muscles. So by putting together a squat and a deadlift, you're doing a combination exercise that happens to recruit a lot of muscles and joints. If you really want to do that, I would simply ask why. If you're looking to grow muscle, it's not a good use of your time because you're wasting a lot of time and tension switching exercises. If you're looking to get in some cardio, it's a fine option.
@theplaygroundapp
Жыл бұрын
SPILL 👏 THE 👏 TEA👏 GIRL 👏
@JustinaErcole
Жыл бұрын
CONSIDER IT SPILLED!
@corajohnson9802
Жыл бұрын
I'm just much more prone to injury/have hurt myself more often doing these combo moves. I lose balance or tire more quickly and lose form. Im not totally against them but I don't like doing an entire workout of them. If I can focus on one move at a time it is so much better for me.
@JustinaErcole
Жыл бұрын
Love that you found what works for you!
@vilo9029
Жыл бұрын
Hi Justina! My arms too 😩 I’m new to your channel and am loving all of this amazing info! You have saved me from some very bad choices so thank you so much! Have you seen the ad videos for something called the unleashed fab 5 metabolism cards or something like that, talking about disrupters and fixing your metabolism? Any thoughts on what this lady is claiming?
@JustinaErcole
Жыл бұрын
OMG I haven't, but I can confirm without even seeing them that it's bogus.
@vilo9029
Жыл бұрын
It sounded crazy to me too 😁 thank you so much for all your REAL guidance!!!
@MusicFreak7432
Жыл бұрын
Great video! Now I know why my heart rate gets so elevated when I’m “strength training” lol. I agree that it’s fun tho, I prefer it over more traditional cardio moves. I’ve seen a lot of videos on “reverse dieting” on tiktok. Is that like a real thing that works or just a myth and why/how?
@JustinaErcole
Жыл бұрын
Reverse dieting is real! It’s essentially slowly adding calories to bring out back to maintenance out of a deficit. Now if it “works” or not simply depends on what that means to you since I’m not sure what your goals are.
@chamanthipowell6386
Жыл бұрын
I reverse dieted - mainly to be able to increase my calories - I did get a bit bigger but some of it is muscle - still wearing the same size clothes - not worrying about my calorie intake - eat what I feel like within reason -really helped with not demonising food.
@triciaseddon4301
Жыл бұрын
I think moves like this do have a place in the gym, for beginner's or if you're short on time, i did them when i stared, but as soon as you become more competent an you understand how the body works, an that you can lift heavier for you lower body than your upper, then its time to change your routine, i now do an upper/lower split 4 times a week, also cardio of course, thanks for the videos and correcting the misinformation 💪
@JustinaErcole
Жыл бұрын
You’re so welcome!
@JazzySaint
Жыл бұрын
This made so much sense, thank you!! 😊
@JustinaErcole
Жыл бұрын
You're so welcome!
@Montana677
Жыл бұрын
I do find my heart rate elevates during the dumbbell workouts I do on KZitem. Not as much as if I was doing high intensity cardio, but around the same as a dance workout does. I was worried I'm not doing enough cardio, now I'm worried it's all cardio I'm doing. Should I take longer breaks?
@JustinaErcole
Жыл бұрын
If your heart rate is like zone 3 your entire workout, I would definitely take more breaks IF you’re using those workouts as strength training!
@Montana677
Жыл бұрын
@@JustinaErcole thank you! ❤️
@tinnie75
Жыл бұрын
My case exactly. I thought I should incorporate more cardio because I get out of breath so easily and now wonder whether it's more cardio I do than I realize. But then why am I still so out of breath even if it's more cardio? Damn it. edit: upon looking at the zones that Justina mentions in the above comment, my average heart rate (based on my fitness band at least) is not in zone 3 but in zone 2 during most work outs. So maybe me feeling like I'm dying is not because my heart rate is actually up that much 😂
@curlychapina
Жыл бұрын
Ok but Justina, if they do my taxes, I will do them!! 😱
@JustinaErcole
Жыл бұрын
Honestly same lol
@GretaSzilvasi
Жыл бұрын
this was such a great video!!
@JustinaErcole
Жыл бұрын
Thank you!
@elainekommenge1157
Жыл бұрын
Omg, when I saw the gal holding weight and doing a sumo jump squat, my back starting hurting. If you don't have a back injury, weighted jumping moves like that without insuring perfect form is a good way to get one.
@JustinaErcole
Жыл бұрын
Definitely more risk than bodyweight! All comes down to proper form :)
@BrawnyKingFitness
Жыл бұрын
Supersets are way more effective than this. But combos sure seem fun, especially in a group class setting.
@JustinaErcole
Жыл бұрын
100%!
@jennasumners6941
Жыл бұрын
you might have already said something about this, but are you going to do a video on this wall Pilates trend?
@JustinaErcole
Жыл бұрын
Maybe! But honestly it’s not Pilates. It’s just bodyweight low impact movement done with a wall haha. Nothing special about it!
@paulagabay9915
Жыл бұрын
I love compound moves but I am 66 with Arthritis and not a fan of cardio.
@JustinaErcole
Жыл бұрын
Compound movements are great for you, even at 66!
@eeshakhan1842
Жыл бұрын
Please do one on crossfit workouts!!
@JustinaErcole
Жыл бұрын
I hope to one day!
@KellyBeck-gw3ce
Жыл бұрын
I don't understand why group classes are called strength classes but they do combos. I can do significantly heavier weight for legs than i can arms. Do gyms not know this?
@JustinaErcole
Жыл бұрын
They do, but group classes often are designed to make you sweat. That’s how many people gauge if a workout was “good” or not.
@KellyBeck-gw3ce
Жыл бұрын
@JustinaErcole sometimes I hide in the back and just do half of whatever they're doing. So if they deadlift bicep curl I just deadlift with heavier weight
@jyothisetlur1498
Жыл бұрын
Hi Justina! I have a question. I follow sydney and I have only 4 and 5 kg weights. She usually makes us do 3 sets. Is that not weight training? Should one increase the weights. What if i can't buy more weights?
@JustinaErcole
Жыл бұрын
Hey! This all depends on YOUR relative strength. It’s impossible for me to say if it’s enough weight for you to be considered strength training. But at a certain point, you will need to increase your resistance.
@jyothisetlur1498
Жыл бұрын
Relative strength meaning how much I can lift?
@JustinaErcole
Жыл бұрын
@@jyothisetlur1498 Yep! Strength is relative, meaning it's specific to YOU. For example, what I squat isn't necessarily what you squat. And that's because I have a different amount of strength than you.
@jyothisetlur1498
Жыл бұрын
@@JustinaErcole so, If I am able to do 5 kgs in each arm and no more, then that is the current weight for me and it constitutes weight training? What if I am not able to buy more? Then should I do more repeats or will that become cardio? I apologise for bothering you with so many questions but the info on this is so much 😀
@JustinaErcole
Жыл бұрын
@@jyothisetlur1498 I made a video a while back on how to figure out how much weight to use (I'll link it here!) But I typically say if you can do 3 sets of 10 without the last few reps feeling challenging, you should go up in weight. If you can't purchase more, you can get creative by changing your stance, the tempo, maybe using resistance bands if you have them for certain exercises. But at a certain point you simply need more access to resistance IF you want to progress certain movements. I know that's not the answer you want, I'm sorry I'm not more help there! kzitem.info/news/bejne/0oGt1KqPcqFkl2U&pp=ygUeanVzdGluYSBlcmNvbGUgaG93IG11Y2ggd2VpZ2h0
@lunam.9640
Жыл бұрын
Cardio with weight... isn't that a Metabolic Conditioning workout? At least i thought it was.
@JustinaErcole
Жыл бұрын
So a metcon workout encompasses working both the aerobic and anaerobic systems. It could be cardio with weights, but not necessarily.
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