What are compound exercises? Put simply, they’re moves that engage two or more different joints, to completely stimulate various muscles groups and work multiple muscles simultaneously. Now, if you’re one of those unfortunate people who have a hectic work schedule, with hardly any time for exercise, compound exercises should be your go-to moves, particularly if you’re looking to build a kick-ass body, in the least amount of time. All you have to do is mix and match compound moves, and ensure you’re working every muscle in your body.
Compound exercise is a style of strength training that’s great if you’re looking to quickly build muscle mass and dramatically enhances your overall fitness while strengthening the body as a whole. Performing compound exercises is a great way to save time, but more importantly, help you increase your power and endurance by hitting numerous muscle groups as you perform multi-joint movements through a range of motion. From deadlifts into bicep curls, hanging clean into a front squat, lunges, squat jump into lunge and squats, follow these step-by-step instructions for a great full-body workout.
Deadlift Into Bicep Curl
Deadlift Into Bicep Curl: This move targets your quadriceps, shoulders, calves and biceps. Squat down and grasp a barbell with a shoulder width or slightly narrower underhand grip. Standing with your feet shoulder width apart, your knees slightly bent, and your back straight, draw your abs in and lift the bar by extending hips and knees to full extension. Then curl the bar by bending at the elbows, bringing your wrists to your shoulders and keeping your elbows in a locked position. Extend your arms and return the bar to the standing position at your thighs. Return to the starting position by bending at the waist and bringing the bar back down to just above the floor. Perform 10-12 reps x 6 sets.
Hanging Clean Into A Front Squat
Hanging Clean Into A Front Squat: This moves targets your quadriceps, shoulders and calves. Lift the barbell from the rack/ ground and ensure the weight isn’t overloaded. Lower yourself into a squat and hold the bar in front of your shins with a shoulder-width, overhand grip. Then shrug your shoulders as you pull the bar straight up and rise onto your toes. As the bar approaches chest height, bend your knees and swing your elbows forward to catch the bar in your fingers. While keeping your elbows high, lower your body until your thighs are parallel to the floor, then push back up and lower the bar to the starting position. Perform 12-15 reps x 8 sets.
Lunges
Lunges: This move targets your core, glutes and calves. Stand straight, keep your shoulder back and chest out, and eyes fixed at a point in front of you. Place your hands on your hips and engage the core. Put one leg forward and lower your hips till your knees are bent at 90 degrees. That’s 1 rep. Note that, your other knee (the one on the back foot) should not touch the floor, and your knee forward should be in line with your ankle. Push back to the starting position, placing all your weight on the heel. Perform 20 reps x 8 sets.
Squat Jump Into Lunge
Squat Jump Into Lunge: This move targets your quadriceps, hamstrings, calves and glutes. Set up a barbell on a rack, then slowly lift it off of the rack and onto the back of your neck. The barbell should be a light/moderate weight that will allow you to confidently jump up without getting injured. Ensure your feet are shoulder-width apart. Jump straight up into the air and land into a squat position. On completion of the squat go straight into a lunge, right leg in front of left, then lunge your left leg in front of your right. This constitutes as 1 rep. Perform 12-15 reps x 8 sets.
Squats
Squats: This move strengthen your core and targets your hamstrings, quads, hips and glutes. Stand erect with your feet shoulder width apart, toes facing slightly outward, shoulders back and chest out. Stretch out your arms in front of you so that they are parallel to the ground, with your palms facing downwards. Slowly move your hips back and downward as you bend your knees. Maintain alignment with a straight back, chest and shoulders upright, and face and eyes forward. For best results, let your butt sink lower than your knees, almost like you were sitting on a low-slung chair. Push your body’s weight to the heels, clench your butt, and use your core muscles to slowly come back up. That’s 1 rep. do 10-15 reps x 6 sets.
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