Compound exercises for your whole body at home or at the gym

What are compound exercises?

The term compound exercise can be understood in two ways. The first definition is a series of movements, which is compiled in such a way that the whole body and as many muscle groups as possible are involved. For example, this set: squat, squat jump, forward lunges, push-ups on the floor, and another squat jump.

The second definition means exercises that involve several muscle groups, within one movement. An example is a deadlift or squat. These exercises also tend to be combined into larger units and, together with isolation exercises, create a complex routine.

Benefits of full-body exercises

If you haven't noticed anything unusual while reading this far, compound exercises have one catch that we have deliberately kept from you – all the steps are performed unceasingly. This is also the main reason why this training is suitable when you are short of time or need to adjust your workout routine.

Another benefit is the fact that this training significantly accelerates fat burning and helps increase your stamina.

Be ahead of the game

Before you start with compound exercises, get everything ready in advance. Later there will be no time for anything – you go unceasingly.

• Set a goal. I want to lose weight, I need to increase my stamina, I want to gain muscle mass, I want to have fun and try something new.
• Choose the right equipment. Think beforehand what you will need and prepare your equipment.
• Put together a workout routine. Plan the order of exercises in line with your goal.
• Choose weights. Pick dumbbells, kettlebells or weight plates wisely and don't overestimate your abilities. Think about your safety as well.

Workout plan

To put the following workout plan of compound exercises into practice at home, you will need:

• the a sandbag: ideally Sidea Si-Sand Bag,
• two one arm dumbbells, hexagonal: ideally HMS Hexagonal,
• the a mat: ideally Reebok Training Mat.

The plan consists of an uninterrupted set of exercises that are performed unceasingly. For each exercise, you can choose whether you want to use a sandbag or one arm dumbbells. It mainly depends on what you have available at home or at the gym.

Exercise order:

1. One arm dumbbell push-ups
2. One arm dumbbell half squats
3. One arm dumbbell squat
4. Biceps curl
5. Overhead dumbbell press

How to do it?

1. Get your mat and one arm dumbbells. Place the dumbbells so they’re in line with your shoulders when doing push-ups. Grip the dumbbells and perform a set of 10 to 15 push-ups at a fast pace.

2. After finishing the last push-up, immediately move on to the second exercise. Stand in an upright position, place the dumbbells beside your feet on the floor. Start the exercise in an upright position, slightly squatting with your back straight, and grip the dumbbells from the floor with your outstretched hands. At the moment of gripping, swiftly lift the dumbbells to the shoulders and flex the knees – lifting yourself to an upright position. Then, in a controlled movement, place the dumbbells back to your feet and repeat the exercise 15 to 20 times.

3. Perform the third exercise continuously, without changing the position of the body and dumbbells. First, grip the dumbbells and put them to the shoulders so that the arms are bent at the elbow. The squat is performed in the usual way and the weights are still in the original place, at the shoulders. As soon as the squat is completed, extend your arms and push the dumbbells over your head. When finished, the dumbbells remain at shoulder level and you can start again. Repeat 15 to 20 times.

4. The biceps curl is simple. Stand straight with your shoulders back, the feet are shoulder distance apart. Grip the dumbbells and by bending at the elbow, perform the biceps curl in a slow and controlled upward and downward motion. Repeat 10 to 15 times.

5. The last exercise focuses on the shoulders and is performed while standing. This time it will not be possible to make use of the kinetic energy from squatting like in the exercise number 3. With controlled movements, lift the dumbbell above your head. Repeat 10 to 20 times.

MUZIKER TIP:
Don't forget to do all five exercises at once and unceasingly. After completing them, take a 90-second break, drink some water and take a BCAA liquid shot. Repeat the whole set at least 3 times. After the workout, start the muscle recovery by having a protein drink NUTREND 100 % Whey Protein.