Strength rounds

Whole-body strength pairs — article adaptation

1 round · about 10 min each

Inspired by NYT reporting: https://www.nytimes.com/2026/03/04/well/move/for-a-simpler-workout-try-combining-moves.html . Combination exercises are separated into individually logged Moves. Omits the pullover and high pull; reverse lunge replaces walking lunge. One pass instead of up to three sets. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.

Round 1: Equipment: Mat or carpeted floor. No equipment listed. Equipment: Dumbbells, Bench. Equipment: Dumbbells.

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The rounds

Adapted movement practice

Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.

Glute bridge10
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
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Push-up5
No equipment listed.
How to do it
Hands under shoulders, body in a straight line. Lower until your chest is just above the floor, then push up. Drop to your knees if the line breaks.
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One-arm dumbbell row5 each side
Equipment: Dumbbells, Bench.
How to do it
Put one hand and knee on the bench, back flat. Pull the dumbbell to your hip with the other arm, then lower it fully.
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Reverse lunge6 each side
No equipment listed.
How to do it
Step one foot back and lower until both knees are bent, then push through the front foot to return. Alternate or finish one side first.
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Dumbbell curl10
Equipment: Dumbbells.
How to do it
Stand or sit with dumbbells at your sides, palms forward. Curl them to your shoulders without swinging, then lower slowly.
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Bodyweight squat10
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
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Dumbbell overhead press8
Equipment: Dumbbells.
How to do it
Stand with dumbbells at your shoulders. Press them straight overhead without leaning back, then lower to your shoulders.
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Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.