Get Faster Results In Burning Fat And Gaining Muscle!
Compound workouts are a nice reward after a week of isolated routines. You may be thinking, “A pleasure? Really? “But listen to me! Most training plans set a day of the week for a specific muscle group. These days you really isolate and challenge a specific part of the body. At the end of the week, enjoy a full-body workout to redo each muscle This routine is designed to be different and fun, but also to help you progress a lot. These seven compound exercises for total body transformation will help you lose fat and gain strength!
Get results with a healthy diet
A solid exercise regimen is a great first step in improving your health and appearance. However, eating a healthy diet is also important to get the results you want. If you nourish your muscles properly, you will have better workouts that will produce even better results!
Fortunately, you’ve come to the right place when it comes to clean eating workout routines and plans. If you need a little guidance about your diet, we have some amazing options to choose from. There is something for everyone regardless of your eating habits. Try one of these delicious and nutritious options:
7 compound exercises for a whole body transformation
Compound exercises allow you to get a lot of work done in a short period of time. Each exercise has a set range of motion, but you can add another exercise at the end to pick up another muscle group. Compound workouts are great for people short on time or anyone looking to burn more fat.
For this workout, you’ll need a set of light and medium dumbbells, a jump rope, and an interval timer, which is available on most phones.
The routine
Do each exercise for 30 seconds without a break. Complete four rounds, resting for 45 seconds between each round. If you’re a beginner, rest 10 seconds after each exercise and complete three rounds.
- Skipping rope: Jump rope is one of my favorite whole body exercises. Jump up, jump quickly and move those feet.
- Squats with Curl to Press: This exercise works on your lower body, biceps, triceps, and shoulders. Hold your core firmly during this exercise, especially during the press. Having a solid core helps prevent undue stress on your spine.
- Dumbbell jackknife: This is a compound exercise as it works for both the upper and lower abs. Not all abs workouts involve multiple muscles.
- Push-up with Renegade Row: Reneged ranks are challenging enough. You work out your biceps, shoulders, back, and abs. The push-up helps integrate your chest and triceps.
- Dumbbell Deadlift to Burpees: Deadlift strengthens your legs and glutes. Strengthening and lengthening the back of your thighs, as well as your booty, will help improve general movement and flexibility. Burpees are always a fun final exercise. Jump high! Note that you can do this sequence with or without a push-up during the burpee phase.
- Dumbbell row for triceps setback: Bust your back and triceps muscles with this fluid compound exercise.
- Plank Step Out: Finish with this plank exercise that works your core muscles and obliques. Keep your abs curled up toward your spine along the entire plank.
If you are short on time for this full body workout, you are likely to have little time for meals. Refuel with one of these 21 easy 15-minute chicken recipes from Weight Watchers.
Instructional videos
Skipping rope
Squat curl press
Dumbbell jackknife
Use Renegade Row to push up
Dumbbell Deadlift to Burpee
Row of dumbbells for triceps setback
Plank step out
These compound exercises for total body transformation are essential for any well-rounded workout routine. Do the entire workout one after the other or add the exercises individually to your daily routine. Remember: if you want to change your body, you have to challenge it!
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