SHORT ON TIME? COMPOUND YOUR WORKOUT!

If you’re short on time in the gym but want to get the most out of your resistance workout, you need ‘compound exercises’ in your life!

A "compound" exercise is one that involves more than one joint movement at the same time, for example a squat or a pull up. As a compound exercise involves more than one joint movement, it also engages more than one muscle group at the same time, meaning you get more bang for your buck! Fill your session with compound exercises and you’ll soon realise you don’t need to spend hours in the gym to get a full on all body workout!

Here are my favourite compound exercises, and why I love them:

1: THE SQUAT

Quite simply the best exercise around in my opinion. In one movement you will work your calves, quads, hamstrings, bum, lower back and abs! The biggest muscles in your body all working at the same time, it’s a no brainer. Put this at the start of your workout: big muscles need big energy, so do this when fresh. Need another reason to love this exercise? Those big muscles will have to work much harder once your workout is over to repair and rebuild, thus increasing your fat burning potential!

Fundamentals of the Squat:

a) Your weight should be through your heels at all times. This will take practise, but it is essential.

b) Start the movement by sticking your bum out before you bend at the knees.

c) Now bend at the knees and continue sticking your bum out as you go, as if you were sitting back into a chair, keeping your chest up and back straight.

d) When your thighs are parallel to the floor (or as close as you can get) stand up by driving through your heels to return to the starting position.

e) Repeat

3 SETS OF 8-12 REPS

REST FOR 30-60 SECS ONLY IN BETWEEN SETS, REMEMBER YOU’RE PUSHED FOR TIME!

VARIATIONS

BEGINNER – arms outstretched

INTERMEDIATE – powerbag on power plate

ADVANCED - barbell

2: THE PULL UP

Another essential exercise for the gym goer short on time, the pull up is one tough mother but will work your forearms, biceps and more importantly your back all at the same time. This will need a lot of energy, so fit this one in after your squats to maximise your rep range. There are many variations on grip position, but you can’t beat a wide/overhand grip position!

Fundamentals of the Pull Up

a) Take a grip just outside the bend in the bar, hands about a shoulder and a half width apart, palms facing away from you.

b) Pull yourself up by drawing your elbows to your side. This may feel strange, but it will encourage you to use your back to generate the movement. This is what we want.

c) Bring your chin up level with the bar, then slowly lower to the starting position.

d) Try not to lock your arms at the bottom, keep a slight kink in the elbow and begin the next pull up.

e) Repeat.

3 SETS OF 8-12 REPS

REST FOR 30-60 SECS ONLY IN BETWEEN SETS

VARIATIONS

BEGINNER – Gravitron high assistance

INTERMEDIATE – Pull up bar

ADVANCED – Pull up bar with Dynaband

3: THE DEAD LIFT

What could be more practical than picking something heavy up off the floor? The dead lift may sound like something you ought to stay well away from but believe me, add this to your workout and you’ll soon start feeling superhuman strength in your lower back and less of those aches and pains so common in this area. This simple exercise targets your lower back but will also hit your legs and abs.

Fundamentals of the Dead lift:

a) The number one rule is: keep a straight spine! Your lower back will bear most of the strain, so keeping it straight will help avoid injury.

b) Gripping the weight with bent knees and a straight back, lift the weight by keeping your arms straight and pushing up with your legs until you are standing upright.

c) Lower the weight back to the starting position by bending at the knees, remembering to keep arms and spine straight.

d) Repeat.

3 SETS OF 8-12 REPS

REST FOR 30-60 SECS ONLY IN BETWEEN SETS

VARIATIONS

BEGINNER – Powerbag on step

INTERMEDIATE – barbell low weight

ADVANCED – heavier barbell

4: THE BENCH PRESS

A great way to finish off this compound workout is to target the chest which has so far slipped under the radar! The classic Bench Press will hit the chest hard but will also work the triceps, and if you want a little bit more from this exercise, keep your lower back flat on the bench and engage your abs by drawing your belly button down towards your spine. Invite your core to the party!

Fundamentals of the Bench Press:

a) Grip the bar a little wider than shoulder width apart, starting with your eyes directly under the bar.

b) Lift the bar off the rack, steady yourself, then lower the bar to your chest. Apologies in advance, but the best way to ensure the right position in this move is to imagine the bar lining up with your nipples!

c) Push the bar toward the ceiling in a controlled manner to complete one rep.

d) Repeat.

3 SETS OF 8-12 REPS

REST FOR 30-60 SECS ONLY IN BETWEEN SETS

VARIATIONS

BEGINNER – prone push up

INTERMEDIATE – smith machine

ADVANCED - barbell

This should take roughly 25-30 minutes leaving you time to spare. Why not squeeze in some intervals on the treadmill, or perhaps dedicate some time to the pursuit of that flat stomach!

As with all exercises in the gym, form is critical to not only ensure you use the right muscles but also to avoid injury. If you are unsure about any of these exercises and want to make sure you are doing it right, just ask one of the team for some help.

Good luck!

Barney