5 BEST COMPOUND MOVES FOR A SPEEDY WORKOUT

5 BEST COMPOUND MOVES FOR A SPEEDY WORKOUT

Busy life? You need an efficient, intense routine to maximize muscle growth and calorie burn in the shortest amount of time. Which is why you should try compound movements. They recruit multiple muscle groups at the same time, reducing your workout time and making the most of your time in the gym.

Compound movements are also more functional than isolation (single-joint) exercises. This means a workout designed around compound movements more closely resembles how our muscles work in real life.

In other words, compound moves give you practical, useful strength that can contribute to good posture, and help you with daily tasks and sports.

Here are 5 of the best moves to get you started:

1. SQUAT TO OVERHEAD PRESS

Adding variety to squats makes them one of the best functional exercises.

Stand with feet hip-width apart. Hold a weight (a kettlebell is ideal) with both hands at your chest.

Bend your knees and sit back into a low squat.

Stand up and smoothly push the weight above your head.

Return the weight to your chest.

Repeat.

2. WALKOUT PLANK TO PUSH-UP

Push up variations can intensify work on your core and arms. This move tackles every muscle group in the body.

Stand with feet hip-width apart. Bend your knees softly and reach your body out into a plank position.

Perform one push-up.

Walk hands back to feet and repeat.

3. HIP DRIVE INTO TRICEPS EXTENSION

Sit on your knees holding a weight against your chest.

Drive hips forward to an upright kneeling position while simultaneously pressing the weight above your head.

Bend elbows and use triceps to lower the weight behind your head.

Push weight back above head and then to chest.

Return to starting position.

4. PUSH-UP TO ROW

The list of muscles this compound move targets is longer than those it doesn’t!

Get yourself into a push-up position holding a dumbbell in each hand.

Do a complete push-up then do one ‘row’ by bending the elbow and lifting the weight directly up towards your shoulder.

Put your hand back down then do another push-up.

Repeat on the right side.

5. PULL-UP TO TOES TO BAR

Looking to add some more work to your standard pull-ups? Challenge your lower abs with this tough variation. 

Hang from the bar with hands slightly wider than shoulder-width apart.

Squeeze your lats and abs and complete one controlled pull up. Lower back down. 

Straighten your legs, engage your abs, and raise your toes up to tap the pull-up bar. Lower the legs back down. 

Repeat. 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Sasha B.
8 October 2016

Sasha B.

I would love to be able to do those pull ups, they look amazing, but I struggle enough a normal one.

Roger B.
7 October 2016

Roger B.

that push-up row is TOUGH - a definite challenge!

Matthew C.
4 October 2016

Matthew C.

Anything that means I can squeeze more exercise into my schedule is good by me. Walkout planks are one I've always loved so good to see them here.

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