11 Creative Compound Exercises to Try. Lean to the right, pushing hips back, bending right knee, and keeping left leg straight. Hold a weight against your chest with both hands. Jump back into a high plank position, keeping your abs tight and hands under sternum. With your abs engaged, reach... 3. Not feeling the gym today? Cookie Settings. Isolation movements, like the leg extension machine, zero in on just one muscle. Dip. At the bottom of your squat, perform a biceps curl, bending at elbows to bring hands to shoulders and extending all the way back down before rising to the starting position. Send your hips back and bend your knees as you come into a low squat. Make it easier: Perform the same movement, but skip the halo. At the same time, press the weight overhead. Using your obliques, slowly return to starting position. Start in a high plank position. Crawl in a box formation, with two crawls in each direction: forward, to the right, back, and to the left. Complete the hip drive to kneeling lunge to standing position without pause. Compound exercises recruit multiple muscle groups. Hold weight in place while lifting hips, or extend weight up without bringing it overhead. Stand with feet wider than hip width, holding one weight with both hands. 1. Slowly bring the weight back overhead, then lower it to your chest before lowering your hips to the ground. Stand and lift the weight on a high diagonal toward right shoulder. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. The workout at the end was provided by Brynn Putnam, certified trainer and founder of Refine Method. Lower weights and hips together. Your workout will be complete when you finish 1 rep in 60 seconds. Complete the hip drive, to kneeling lunge, to standing position without pause. Find Camps & Activities for your Active Kids, More From Greatist: 30-Minute, No-Gym Bodyweight Workout, 7 Isometric Exercises for a Full-Body Workout, More From Greatist: Deep Squats Are the Best Squats, 15-Minute Circuit for Your Hips, Glutes and Abs, More From Greatist: 5 Easy Yoga Moves to Open Tight Hips, Weight Loss 101: How to Calculate a Calorie Deficit, How to Calculate Your Training Heart Rate Zones, 15 Workout Milestones Every Fit Person Should Reach. Raise left leg 6 inches, then slowly lower. Pull the weight back to chest and return to starting position. Return to starting position. At the same time, press the weight overhead. From marketing exposure to actionable data Both forms of exercise have merit, depending on your goals. Make it easier: Skip the overhead press. Repeat on the other side, making sure to halo the weight in the opposite direction. Are you sure you want to delete this family member? © 2020 Active Network, LLC and/or its affiliates and licensors. Lower the weights and step right foot forward to starting position. Oct 14, 2015 - Compound exercises work more muscles in less time. Equipment needed: barbell (optional; can add weights to barbell for additional challenge) … (Think of your body as one straight line from head to heel.) Reach the weight up on a high diagonal toward right shoulder, keeping hips facing forward and allowing shoulders to twist. Start on all fours with a weight near your right hand. Let your right arm naturally fall forward so it's perpendicular to your torso. Make it easier: Step back one foot at a time into the high plank (instead of hopping) and skip the push-up. Use your abs to stabilize. Repeat on the other side. By Maggie Finn Ryan. Focus on engaging right glute and right hamstrings (not just pushing off with left foot) as you step up. Quadruped Row to Arm Extension. Make sure you rotate with enough force so that you almost knock yourself off-balance. Start on your hands and knees. Squeeze glutes and drive hips forward to an upright kneeling position. Bring the weight back to chest and slowly step left foot back down. At the lowest point, perform a row with the weight. At the top of the row, elbow should be hugged close to your body and forearm should be in line with natural waist. Grab the handles of a dip station and jump or step up to the starting position: arms straight, … Make it easier: Step back one foot at a time into the high plank (instead of hopping) and skip the push-up. The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips … టెక్ న్యూస్ వీడియో: ప్రపంచంలో అత్యధికంగా అమ్ముడుపోతున్న ట� Lean to the right, pushing hips back, bending right knee and keeping left leg straight. 3. Repeat on the other side. Squeeze glutes and lift hips straight up so you’re in a tabletop position. Special thanks to our friends at Lululemon for outfitting our model. Now put ’em together with this highly efficient and super-creative workout created by Brynn Putnam, certified trainer and founder of Refine Method (who also models the exercises). Holding the weight, straighten your right arm and simultaneously raise a straight left arm reaching until it's in line with left ear. Lie face-up with your knees bent and core engaged. Focus on keeping shoulders pressed down and neck long throughout (no shoulder scrunching!). Crawl forward, stepping with your right hand and left foot, then left hand and right foot. The 30-Minute Total-Body Strength Workout. Engage glutes and hamstrings to slowly stand. Reach right arm overhead, engaging abs and glutes. Crawl forward, stepping with right hand and left foot, then left hand and right foot. You should feel your right glute engaged and a stretch in your left leg. Still holding a high plank, tap left shoulder with right hand, then right shoulder with left hand.