Most of us have better things to do than spend hours in the gym.
We want to get fit. We want to be healthy. We want to lose weight. But we have jobs and families and volunteer work and other things to do too.
When I ask clients how long they’re willing to commit to a single workout session, most tell me an hour. Including warming up, foam rolling and stretching.
My solution? Ditch the isolation exercises for whole body, compound movements. In my opinion, it’s one of the very best ways to up the intensity of your strength training workout
Not only do compound exercises get you out of the gym more quickly, because they involve more muscle groups, they also tend to be metabolic in nature. That means they’ll elevate your heart rate and burn more calories than single joint isolation exercises.
My favourite compound exercises combine an upper body movement with a squat or lunge. While you won’t be able to use as heavy a weight as you might if you were ONLY squatting or lunging, you’ll still generate a ‘burn’ if you keep the tempo up and resist the urge to take breaks between sets.
Today’s #FatblasterFriday workout consists of 5, whole body compound exercises. The only equipment required is a set or two of moderate to heavy dumbbells (you decide what’s ‘heavy’ for you, but by the end of a set, if you’re not starting to struggle you probably need a bit more weight…).
Perform 10 repetitions of each exercise in circuit style, without rest. Pause at the end of the circuit, then repeat a 2nd and a 3rd time.
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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.