Slider push-up: Place your hands on furniture sliders and get into a push-up position. Do a push-up and after you’ve come back up, slide the sliders together and then slide them back out to your start position. Repeat.

It’s an excuse that’s probably been uttered a thousand times over in Lawrence alone: “I don’t have time to work out.”

Nathan Wellendorf has a solution for even the most time-crunched of you: combination moves.

Combination moves are ones that work more than one body part in one exercise. Basically, they’re the exercise equivalent of multi-tasking.

“I would say 95 percent of the moves I do are combos,” says Wellendorf, a personal trainer with Lawrence Athletic Club, 3201 Mesa Way. “Basically, with the three exercises that I just showed you today, you could do maybe three or four sets of a high number of reps, maybe 12 to 15 of each, and you could hit your full body pretty easily.”

The three moves Wellendorf outlines in this workout hit your upper body, core and lower body. He says they are typical of the workout a client would get with him — he tries to make his exercises as multifunctional and efficient as possible so the folks he trains get more bang for their buck.

That theory also goes for the multi-use items used to do the workout. Wellendorf suggests buying a four-pack of furniture sliders to do these exercises, and then use them for their intended purpose down the road. He also says that while he uses a medicine ball in his core exercise demonstration, it’s A-OK to use anything you have lying around the house that’s the correct weight for your fitness level.

“You can use … a four-pound bag of cat food that they’ve got. Or a bag of flour. I know a lot of people have sand bags out in their garage,” he says. “Anything like that will work.”

Wellendorf says he was into fitness young and ended up as a sprinter at Fort Hays State. He was injured two years in and decided to move to Lawrence and finish his degree at Washburn University in Topeka. He has his certification through the National Strength and Conditioning Association and says he loves his job because it allows him to bring fitness to people of all ages and levels.

“It gives me a huge variety of people. I train athletes, I train special populations, I train senior citizens, rehab, all that sort of stuff,” he says. “I love what I’m doing right now.”

Slider push-up: Place your hands on furniture sliders and get into a push-up position. Do a push-up and after you’ve come back up, slide the sliders together and then slide them back out to your start position. Repeat.

Chest: Slider Push-Up

Place your hands on furniture sliders and get into a push-up position. Do a push-up and after you’ve come back up, slide the sliders together and then slide them back out to your start position. Repeat.

Medicine Ball Side-To-Sides: Sit on the ground with a medicine ball or other weight to the side. Raise your legs until you’re in a “V” position, balancing on your tailbone and butt. Raise pick up the ball and bring it from side to side across your body, while remaining balanced with your feet in the air. Repeat.

Core: Medicine Ball Side-To-Sides

Sit on the ground with a medicine ball or other weight to the side. Raise your legs until you’re in a “V” position, balancing on your tailbone and butt. Raise pick up the ball and bring it from side to side across your body, while remaining balanced with your feet in the air. Repeat.

Weighted Reverse Slider Lunge with a Calf Raise: Start standing, feet together, with one foot on a furniture slider and a medicine ball in your hands. Slide your leg with the slider back into a lunge position. Slide back into your starting position and then immediately do a calf raise. Repeat.

Legs/Calves: Weighted Reverse Slider Lunge with a Calf Raise

Start standing, feet together, with one foot on a furniture slider and a medicine ball in your hands. Slide your leg with the slider back into a lunge position. Slide back into your starting position and then immediately do a calf raise. Repeat.