Compound exercises involve more than one joint and muscle group working at the same time. Exercises such as bench presses, squats, pull-ups and deadlifts are commonly done by bodybuilders and people looking to gain mass. Building muscle can contribute to a higher metabolism and help you burn fat, but if you want to maximize weight loss, do body-weight compound exercises in the form of a circuit. The goal in this case would be to take short breaks between each exercise, then repeat the circuit four or more times.
Push-ups with Leg Raises
A push-up by itself is a compound exercise. By adding a leg raise, you increase the muscle fiber recruitment and intensity. Lie on your stomach with your hands slightly wider apart than shoulder-width and your toes hip-width apart behind you. After pushing yourself off the floor, lift your hips, straighten your back and tighten your core. When you are in this position, lift your right leg and lower yourself down by bending your elbows. When your chest is a fist-width from the ground, push up, place your right foot down, raise your left leg up and repeat. Continue until you've done 15 to 20 push-ups.
Burpees
Burpees are high-intensity compound exercises that involve multiple joint movements of your upper and lower body. Standing with your feet shoulder-width apart, bend down and place your hands on the ground outside of your feet. In a fast motion, hop your legs behind your body, landing on your toes. Quickly do a push-up, snap your feet back to the starting point and leap in the air as high as you can with your arms extended above you. As soon as you land, go right back into another burpee. Aim for 12 to 15 reps.
Lunge with Twist
Lunges with twists are done with a medicine ball, and they work your core and lower body simultaneously. Stand with your feet hip-width apart while holding the ball in front of your stomach. In a controlled motion, step forward with your right foot, lower your body by bending your knees, and rotate your upper body to your right side. As you do this, move the ball next to your right hip. After pausing briefly, come back up, lunge forward with your left leg and twist your upper body to your left, placing the ball outside your left hip. Continue to alternate back and forth until you've done 12 to 15 reps with each leg leading.
Tuck Jumps
Tuck jumps are lower body compound exercises. Stand with your feet shoulder-width apart and place your arms at your sides or cross them in front of your chest. After lowering yourself into a slight squat, jump in the air as high as possible and tuck your knees into your chest. As soon as you land, go right into another tuck jump. Repeat for 12 to 15 reps.
Bicycle Crunches
Bicycle crunches are ab-specific exercises that also involve your legs. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, lift your shoulders off the floor and look forward. In a smooth, twisting motion, move your right elbow and left knee toward each other as you extend your right leg out. Reverse the motion, bringing your left elbow and right knee toward each other while extending your left leg. Continue going back and forth 15 to 20 times.
Opposite Arm and Leg Raise
Opposite arm and leg raises are performed from an all-fours position. Place your knees directly under your hips and place your hands directly under your shoulders. Keeping your back straight, extend your right arm in front of your body and your left leg behind your body. You should have a straight line from your hand to heel at this point. In a controlled motion, bring your knee and elbow toward each other and try to touch them. After holding for a second, extend your arm and leg back out and repeat. Once you have done 15 to 20 reps, switch sides.
Member Comments