She suggests moves like jumping jacks, walking knee hugs, and other dynamic stretches. It’s important to warm up your muscles before you tackle this routine-three to five minutes of simple, dynamic moves can do the trick, says Mason. You’ll also get your heart rate going as you perform each of the five moves at max effort. It’s a 15-minute circuit-based routine that will get your upper body, lower body, and core fired up. With all that in mind, Mason used a variety of compound exercises to create a simple-yet-super-effective full-body workout for SELF.
ARM BODY SHRED VIDEO 15 MIN PLUS
Mason also recommends including exercises that involve bending at the knee (like squats and lunges, which work both the front and backside of your lower half), plus those that require hinging at the hip (like deadlifts, which especially target your butt and hamstrings).ĭon’t forget your core, she adds, which you can smoke in a variety of ways-from total-body exercises to specific moves like leg lifts. You can do that by including a combination of upper-body push movements (like push-ups, which especially work your chest muscles) and upper-body pull movements (think rows, which challenge your back muscles). To make a great full-body workout from compound exercises, it’s important to incorporate moves that work both the front and backside of your body, says Mason.
This can help make sports-based movements-and day-to-day life-feel a little bit easier. By doing compound exercises in a workout, you can improve your coordination and ability to perform similar movements in other scenarios.
Instead, you’re relying on different areas of the body to work together in a coordinated fashion. Think about it: Whether you’re walking, running, playing a sport, or simply carrying a bag of groceries up the stairs, you’re never really using just one muscle group at a time. Because compound exercises involve simultaneous effort from several areas of the body, they are also a great way to quickly increase your heart rate, giving you some of the benefits of a cardio workout-especially if you do them in circuit programming.Īnother perk of compound exercises? They more closely mimic movements we do in sports-and in everyday life, Janeil Mason, a certified group fitness instructor and creator of Fit and Lit who has a master's degree in exercise physiology, tells SELF. When you’re strapped for time, but want an intense, full-body workout, compound exercises are the way to go.Ĭompound exercises are movements that work multiple muscle groups at once, as opposed to isolation exercises, which recruit just one muscle group at a time (say, a single-arm row versus a single-arm bicep curl).
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