Compound exercises can help you make the most of your time in the gym and provide you with a powerful workout for a fraction of the time! What are compounding exercises? They are movements that use multiple joints at one time. When you perform compound exercises, more muscle groups are recruited and used per exercise. This can be extremely effective from all three categories of fitness: cardiovascular, strength and flexibility. As a result here are just a few of the many key benefits of compound exercises: they burn more calories, improve intramuscular coordination, elevate the heart rate and provide a cardiovascular training advantage.

Ready to get started? Below are three challenging, heart-pumping exercises that you can incorporate into your workout routine.

1) Renegade Rows
Start in a push-up position with the hands holding on to dumbbells that are lined up parallel to each other. Perform a push-up. At the top of the push-up, press both feet into the ground to create stability while pulling the right dumbbell up to the chest in a rowing move (the elbow brushes against the rib cage). Place the right hand down and perform a rowing move with the left hand. Once a row has been completed on each side, perform another push-up. Complete as many as possible with good form and rest 45 to 60 seconds; complete two to three sets.

image: http://media.philly.com/images/IMG_1523.jpeg

image: http://media.philly.com/images/IMG_1527.jpeg

2) Reverse Lunge to Balance with Bicep Curls
Stand with feet hip-width apart while holding one dumbbell in each hand so they are hanging next to the body with the palms facing the body. Step backward with the right foot and lower the hips. Push the left foot into the ground and bring the right foot forward to return to standing. At the top, stay balanced on the left leg (don’t let the right foot touch the ground) and perform a biceps curl with both arms. Complete six to eight reps on one leg before switching to the other side. Rest 60 to 90 seconds after performing repetitions on both legs; complete two to three sets.

image: http://media.philly.com/images/IMG_1531.jpeg

image: http://media.philly.com/images/IMG_1537.jpeg

3) Squat with dumbbells
Stand tall with your feet hip width apart and with a dumbbell in each hand but keep them down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position.

image: http://media.philly.com/images/IMG_1546.jpeg

image: http://media.philly.com/images/IMG_1542.jpeg

The next time you are tempted to skip out of your workout because you are pressed for time, remember you can work out smarter, not longer, by taking advantage of these compound exercises. Think more bang for your buck!

Read more at http://www.philly.com/philly/blogs/sportsdoc/Pressed-for-time-Try-compound-exercises-for-effective-results.html#7vMoTWg4O4QcooRA.99

Leave a Comment