Getting bored with the same workout routine? Bodies like being challenged in new ways… and so does the brain. Do you participate in sport or enjoy leading an active lifestyle? Then compound exercises are for you.
Compound exercises are just taking two exercises and doing them at the same time or at least within the same movement. These are truly full body workouts. Working the upper body at the same time as the lower body makes the core have to engage that much more. The core is the true transfer station between the upper and lower body.
When doing a full body exercise, remember to stay in control and focus on your technique. You will have to think about so much more than when you do one exercise at a time. But instead of thinking “left arm, right leg, stay tall” etc, open your mind and focus on the basics.
For many full body compound exercises you can complete one movement and then immediately get into the next. This allows you time to focus on one movement, do it right, then think about the next one. Be careful here not to merge the two exercises together, make clear distinctions between each movement. Some compound exercises have you performing both movements at the same time. You still need to be clear which body part is doing what, don’t let your technique get sloppy! This really challenges our brain, our nervous system, our coordination, and our core! How exciting is that! This is why I love this type of training so much!
In the video, I give a few examples of compound exercises – but you can be creative as well. The exercises will pair well if you can either perform them at the same time or directly one after the other. If you have to shuffle around and change positions too much, it won’t work. I demonstrate an upper and lower body exercise at the same time. Like squats into overhead press and plank with a bicep curl. You can do two leg exercises together or two upper body exercises together. For example, a one leg deadlift into the lunge.
Compound exercises do well with dumbbells, BOSUs, stability balls, bands, and any free motion equipment. To be successful keep the same equipment for the set. One compound exercise can use a set of dumbbells or a band. But don’t switch back and forth between each piece. Otherwise you are just doing two different exercises back to back, which is a super set. To be truly compound you are moving from one to the next without any change of rhythm or equipment.
Next week we will discuss compound exercises that have three exercises in one! Master two exercises together before you move on to three. But you can see… this is a functional way to workout because we certainly don’t walk around or play sports with one body part at a time!
If you are looking for more ideas, want to make sure you are working out correctly, or need treatment for an injury, let’s connect – even virtually! firstname.lastname@example.org