You've been dedicated to a new workout program, but aren't seeing the numbers change when you step onto the scale. Losing weight can be a challenge if your workouts are not effective. Weight loss requires burning more calories than you consume on a daily basis. Compound or multi-joint exercises recruit multiple muscle groups in the same movement so you burn more calories per workout. Incorporate compound movements into your workout program to help you burn more calories and lose weight.
Dumbbell Lunges
Dumbbell lunges engage the quadriceps, glutes, calves and hamstrings. Start in a split stance with your left leg in front and right in back. Position your arms at your sides with a dumbbell in each hand. Keep your chest elevated while lowering your right knee toward the ground. Continue downward until your left knee is bent at 90 degrees. Keep your weight focused in your left heel and press yourself up, returning to the starting position. Repeat for four sets of 12 to 15 repetitions.
Stability Ball Push-ups
Stability ball push-ups work the chest, arms and core muscles. Begin on all fours. Place the stability ball underneath your hips. Walk your hands forward until your shins are resting on top of the ball. Space your hands shoulder-width apart and aligned with your chest. Lower your chest toward the ground and pause for one second at the bottom of the movement. Keep your spine in a straight line from head to toe. Press your body up until your arms are straight, returning to the starting position. Repeat the motion for four sets of 12 to 15 repetitions.
Dumbbell Bent-over Rows
Performing dumbbell bent-over rows recruits the lattisimus dorsi or upper back, core and arms. Stand with your feet shoulder width apart. Bend over until your upper body is almost parallel to the ground. Hold a dumbbell in each hand and extend your arms straight so they are perpendicular to the floor. Face your palms up. Squeeze your shoulder blades together and row your arms back until your elbows are bet at 90 degrees. Slowly lower the dumbbells down to the starting position. Repeat the exercise for four sets of 12 to 15 repetitions.
Standing French Press
French press stimulates the triceps, core and shoulders. Begin by standing with your feet shoulder-width apart. Hold a barbell straight overhead with both hands. Your hands should be spaced shoulder width apart and palms facing forward. Slowly bend your elbows until they are bent at a 90 degree angle. Press the barbell up overhead, returning to the starting position. Repeat for four sets of 12 to 15 repetitions.
References
- Bodybuilding.com: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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