Compound Exercises- Efficient & Effective

We’re back with another edition of Workout Wednesday!

Today, I want to discuss compound movements and the benefits of lifting heavy weights.

Compound movements work two or more major muscle groups at the same time, essentially meaning, getting more for your buck. Everyone wants their workout to be efficient and effective, so selecting moves to make optimal progress is vital.

Thanks to my friend Eva for the pics!

  1. Thrusters [quads & shoulders]- with the barbell (or dumbbells) in front, squat down and do an overhead press as you come back to standing
  1. Stiff-Leg Deadlifts [hamstrings & back]- with the barbell (or any piece of equipment really), thrust out your butt and hips and lower your upper body parallel to the ground, keeping a slight bend in your knees
  1. KB Swings [all over]- with the kettle bell, stand about shoulder-length about, bend your knees and snap up your hips to swing the kettle bell just above shoulder level
  1. Push-ups [chest, shoulders, triceps, core]- against the wall, on your knees, or in the full position, keep your neck stable as you lean down and bend your arms at a slight angle
  1. Box Jumps [quads, hamstrings, and glutes]- with added elevation or not, bend your knees and drive up and forward and as you land on the platform, squat down for a quiet and steady landing
  1. Hanging Leg Raises [all over core]- hanging from the bar or using the captain’s chair, bring your knees to your chest

In six moves, you get a solid total body workout. Try out these exercises completing 4 sets of 8 reps at a heavy, but manageable weight.

Finish with a round of HIIT cardio, such as jump roping- my current favorite- or sprints on the bike.

 

 


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