Incorporating compound exercises into your routine is another way to "get the most bang for you buck" from your workout.
A compound exercise is any exercise that utilizes multiple muscle groups at the same time. The extra muscle recruitment in these exercises allows you to work more muscle in less time and produces some serious results!
Compound exercises will reap benefits across all categories of fitness - strength, cardio, and flexibility. They increase heart rate, burn more calories, and improve coordination, movement, and flexibility of the muscles.
If you only have a couple days a week to hit the weights, I’d recommend using a full body compound workout to get the job done. You can do a circuit of the below exercises to hit all the main muscle groups in a fraction of the time it would take you to do the same work with isolation (or single muscle) exercises.
The primary compound exercises are:
- Bench Press
- Pull ups (or lat pull downs)
- Shoulder press
Or, you can combine 2 exercises into one:
- Squat and press
- Lunge and bicep curls
- Side lunge floor reach
- Renegade rows
If you’re short on time and looking to add some weights to your routine, you can count on compound exercises to deliver the results you're looking for!