When you're jamming a workout in between meetings, dates, errands and all your other plans, multi-tasking exercises that target a variety of muscle groups can be your BFFs. Compound moves are fitness expert and social media star Anna Victoria's favorite way to get a full-body workout.
LIVESTRONG.COM teamed up with the Fit Body Guides founder and brought you the 6-Week Spring Shred, a challenge that is sure get your body out of winter hibernation mode, torches calories and builds muscle. Anna Victoria shared five compound moves to repeat for five reps that'll engage your whole body, especially targeting your abs, glutes, upper arms and quads.
By switching up your exercises every week, you can avoid plateaus and make serious progress. The American Council on Exercise recommends changing, or adding to your workouts when you feel you're just phoning it in or you aren't making any serious gains.
Six Weeks to Shred
By incorporating total-body workouts into your routine, you'll not only increase strength, you'll also burn more calories and improve your flexibility. Included in the benefits of body weight training, the American Council on Exercise lists adaptability, effectiveness and efficiency.
Not to mention, you can do these exercises in your living room with little but a yoga mat. Add a couple of dumbbells and you've got a killer workout ahead of you.
How to join the challenge? Become a member of our Facebook Challenge Group, and do each week's workout six days a week for six weeks. Each workout video includes a circuit of five moves that should be repeated five times. Take a quick rest and then repeat the entire circuit of all five sets as many times as you can. Post in the Facebook Challenge Group about your experience and help motivate your fellow challengers!
Read more: The 20 Best Body-Weight Exercises
Get Ready for Week 1
-Squat & Press: Repeat 5 times
-Speed Skater Lunge & Squat Jump: Repeat 5x
-Biceps Curl to Hammer Curl: Repeat 5x
-Push-Up & Commandos: Repeat 5x
-Full V-Up to a Bent Leg V-Up: Repeat 5x
Take a 30 to 60 second break and start from the top. The great thing about this workout is that it can be personalized to how much time you have. We recommend doing it for at least 10 minutes a day, 6 days a week, but if you do it for 30 minutes a day, 6 days a week, you're much more likely to see results after 6 weeks.
The Physical Activity Guidelines for Americans and federal agencies all recommend at least 150 to 300 minutes per week of moderate exercise or 75 to 150 minutes per week of vigorous exercise to maintain cardiovascular health.
Start Week 1 NOW and do it for six days, take a rest day and then start on Week 2 of the 6-Week Spring Shred!
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What Do YOU Think?
Have you joined our Facebook Challenge Group and tried any of the workouts? Do you love compound moves or love to hate them? Share your experience over on the Facebook Challenge Group page.