Full Body Combo Workout

Friday ~  I did a circuit of compound exercises this morning.  Compound exercises are multi joint exercises that work more than 1 muscle group at a time.  You get more bang for your buck!  These types of exercises are good to do when you are short on time. They also burn a big amount of calories because you are working many muscles at once.  This ciruit took me about 15 minutes.

3 sets of 12

Dead lift + Row

Squat + shoulder press + calf raise ( aka:push press)

Bridge + chest press

Plank + row

Bridge + chest press

Plank + row

I also did some miscellaneous ab/core work to round out the workout. 😉

 

Deadlift + row

A. Hinge forward from your hips, abs are tight

B. Hing froward from your hips- flat back-weight in heels

C. Row- squeeze your shoulder blades together at the top of the lift

D. Extend the weights down

E. Slowly stand up, body weight is in your heels..abs tight--stick your butt out!


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Squat + Shoulder Press+ Calf raise 

B. Squat down, abs/glutes engaged- keep your weight in your heels

C. Stand up and press the weights over head and then return to start. (A)( don't lock your elbows out) while coming onto your toes.

   

 

 

 

 

 

 

 

 

 

 

 
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Bridge + Chest Press

A. set up- push hips up and engage your glutes and abs

B. Press the weight up, still keep your form holding the bridge

  

Return to start....keep holding the bridge and repeat!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Plank + row

high plank -abs and butt engaged ( can be modified and be done from knees)

Row the weight up past the mid line of your body...squeeze the shoulder blade toward the center. Bring the weight back down...keep shoulders squared.

Return to beginning and repeat!

There are many ways to complete this workout. I did 3 sets of 12 and used a lighter weight ( 10-12lbs). You might want to go heavier and do less reps; it just depends on your goals.     🙂

* remember-participate in these exercises at your own risk*

 

Thanks Amara for your camera skills!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s