15-minute exercise workout program Week 3 Day 6: compound exercises
Hi!
Today is about compound exercises. Those are exercises in which you use different muscle groups at the same time. I actually try to make all my exercises compound, if I can, but in order to vary you sometimes wander off the rules.
Today's program is challenging. It is only 6 exercises, so on paper it does not look like much. But believe me you are going to enjoy it. And even more tomorrow when you feel all kinds of muscles everywhere, maybe in places you didn't know you had muscles, in spite of the stretching. Do a serious stretch after this one!
Needed: ankle & wrist weights, extra weights (I use 2x2 kg), a yoga mat and a towel.
Music suggestkions:
Don Henley's Boys of Summer
Peter Gabriel's Sledgehammer
Bette Midler's Beast of Burden
Paul McCartney's Live and let Die
1. Squat or lunge with the weights down. Now get up and lift one knee high while lifting the weights to shoulder height. Thirty reps!
2. Squat with the weights overhead hanging down between your shoulderblades. While coming up, move the weights to fully overhead as high as you can. Thirty reps.
5. Go down into a sideways lunge with the extra weights down. Now change your weight over from one leg to the other, at the same time doing frontal lifts with the weights. Since this is the lightest exercise today, do fifty reps. You can also alternate the lifts instead of doing both arms at the same tine, but this is heavier.
Today is about compound exercises. Those are exercises in which you use different muscle groups at the same time. I actually try to make all my exercises compound, if I can, but in order to vary you sometimes wander off the rules.
Today's program is challenging. It is only 6 exercises, so on paper it does not look like much. But believe me you are going to enjoy it. And even more tomorrow when you feel all kinds of muscles everywhere, maybe in places you didn't know you had muscles, in spite of the stretching. Do a serious stretch after this one!
Needed: ankle & wrist weights, extra weights (I use 2x2 kg), a yoga mat and a towel.
Music suggestkions:
Don Henley's Boys of Summer
Peter Gabriel's Sledgehammer
Bette Midler's Beast of Burden
Paul McCartney's Live and let Die
1. Squat or lunge with the weights down. Now get up and lift one knee high while lifting the weights to shoulder height. Thirty reps!
2. Squat with the weights overhead hanging down between your shoulderblades. While coming up, move the weights to fully overhead as high as you can. Thirty reps.
3. Lunge combined with lateral (side) lifts.
4. Squat and put the weights on the floor between your legs. Pick them up and stretch out till full height.
tripleclicks.com5. Go down into a sideways lunge with the extra weights down. Now change your weight over from one leg to the other, at the same time doing frontal lifts with the weights. Since this is the lightest exercise today, do fifty reps. You can also alternate the lifts instead of doing both arms at the same tine, but this is heavier.
6. The last exercise! This looks very easy....don't be fooled! Do a hunter's sit, that is lean with your back against the wall and sit down, try to have your legs at a 90 degree angle. Good. Now do 15 frontal lifts with the weights and 15 lateral (side) lifts. Take a short pause inbetween if necessary. The hunter's sit is especially focused on the quads, so make sure you do a good quad stretch or two after this program (I had muscle ache the next day anyway).
I hope you enjoyed this program, I surely did! Remember to stretch! I have 2 stretching routines on this blog: click HERE.
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