It all comes down to maximization… Time is precious, and nobody has the time (or the energy) to devote to a routine simply focused on one muscle group at a time. The solution: compound exercises. But what defines a compound movement? To get all-technical up in here, they’re any motion that exercises more than just one joint or muscle group. They act as holistic movements that plug your entire body into the workout, and give you a lot more bang for your buck! Even better – instead of just working on bulking or strengthening, compound movements enhance coordination and balance so your entire body will feel like a well-oiled machine.
A lot of attention is paid to working your body-bits like independent pieces of a puzzle. Focus on arms Monday, legs on Tuesday, and the like, but – reality check – your arms or legs will never operate alone, so working them in isolation doesn’t really make a whole lot of sense! Additionally, when you build muscle in isolation, you’ll inevitably build in weak spots too – which leads to injury (ain’t nobody got time for that!). Understanding how your body operates is just as important as keeping your body at its peak of performance.
So what are some of the best compound exercise movements to do a body good?
Push-Up to Overhead Press: It’s hard to think of what muscle group this bad boy doesn’t work on! This is a great combination move that kicks up your heart rate as well as helps you increase strength.
One Leg Squat and Reach: This one is fantastic for balance and proprioception. It’s especially excellent if you’re building strength and stability after an ankle or hip injury!
Lunge with a Twist: Shaken, not stirred…ahem, I mean, this is a core building movement that is also great for your balance, but adds a component of lower body strengthening to whip your bum into shape!
Workout of the Day
A.
DE Lower Body
B.
Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds