Full Body Compound Exercise Workout
So what is a compound exercise? It’s an exercise that works multiple muscle groups at the same time. Compound exercises are perfect for building strength. Normally my workouts consist of both compound and isolation exercises but I’m strapped for time at the moment so I’ve got this new workout that consists of compound exercises only. For me it’s tough and challenging but it’s building strength and due to the intensity of the exercises I’m only doing this 3 times a week so able to rest more or spend more time on cardio.
I’ve added links if you are unsure of the exercises in this workout but I would only attempt this Full Body Compound Exercise Workout if you are confident in performing them.
Bent Over Row
Stiff Leg Deadlift
I am not a personal trainer or medical professional. All the views expressed are my own. I am an experienced runner and train regularly at the Gym. All of my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation. Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.
My Conditioning Workout #1
Put together by one of the PT’s at my Gym, this workout is a firm favourite of mine. I tend to do this Conditioning Session when I need a bit of a jolt fitness-wise as it gets the heart racing and I get a full-body workout during my workout session.
In terms of weight for the Deadlifts and the DB Shoulder press I tend not to go too heavy; making sure the rep’s are performed slowly and with good technique. I’d been deadlifting for a while before my PT put this element into this workout for me so anyone following this workout should really only Deadlift if they know what they are doing.
As with any workout, I always make sure that I warm up properly and if am suffering from a particular injury keep away from exercises that could potentially aggravate it. Dynamic stretches pre-session and Static stretches post-workout. This session has also introduced me to the concept of Active Rest.
So what is Active Rest?
This is also referred to by some as Active Recovery. Instead of resting completely, by adding the active rest element I’ve been able to maximise the benefits of this workout. Basically, once I’ve completed a round of exercises instead of sitting down to recover I’m continuing to exercise but at a lower intensity; I tend to use the closest exercise bike to where I am working out at the Gym. Whilst on the bike I make sure that I keep my speed between 60-70rpm so I’m keeping my heart rate from dipping and ensure that I have a good drink of what. Basically this allows my body to recover during the session and I’m making the most out of my workout. Some also incorporate stretching as part of their Active Rest , again this is maximising the time you have but also you are getting in extra stretches. If you are not able to jump on an exercise bike then you could try Jumping Jacks, Mountain Climbers, jump on a treadmill or perform burpees. Just keep moving! Another way is to take that time to stretch the muscles that you have just exercised.
Feel free to take ideas from this workout, I’m not professionally qualified and this was put together by a PT who understands my abilities and knows my level of fitness. I’ve shared this really to give other ideas as to what you can incorporate into achieve a full body workout. The concept of Active Rest is something I recommend anyone having a go at least once, I am a fan of it especially as it keeps me focused on the time between each round of exercises and motivated to move to the next round!
Does any one else incorporate Active Rest in their Workouts?