kathryn
Cathlete
How about a timesaving weight workout that used compound moves? Not in the sense that this term is usually used (doing a squat while at the same time doing an overhead press), but as a series of movements that engage several muscles groups in succession. For example, here are two upper body (primarily) 8-count combos :
Combo 1 (for hamstrings, lower back, mid back, biceps, shoulders):
count 1: lower to deadlift position
2 row up
3 lower row
4 straighten to top of deadlift position
5 bicep curl
6 overhead press
7 lower overhead to bi curl position
8 lower bicep curl
(repeat for reps)
Combo 2 (for chest, lats, triceps):
begin lying in chest press position, with arms up
count 1: open to fly
2: close flye
3: lower to pullover
4: pullover up position
5 and 6: tricep extension lower
7 and 8: tricep extension raise
(repeat for reps).
To incorporate heavier weights, these two series could follow a heavy set of barbell rows (for combo 1) and a heavy barbell chest press (combo 2).
To finish off upper body, we could do a rear shoulder/triceps combo from a bent-over position.
1: rear flye up
2 rear flye down
3: straight arm raise to back (hits both rear shoulder and triceps)
4: bend arm to lower tricep ext position
5: straighten to extention up position
6: bend to extention lower position
7: straighten to extention up
8: lower straight arm
Lower body combos could be similar to the following:
Combo 1: (all lower body with extra work for abductors)
1 squat down
2 squat up
3 lift right leg out to side
4 right leg in
(5-8 repeat with left leg)
Combo 2: (all lower body with extra work for adductors)
Same as combo 2, but substitute a plié squat and inner leg lift
(because of the balance challenge on the leg out, this would be a light weight move, or perhaps a body-weight-only move, or could even incorporate holding a medicine ball--or dumbbell for those who don't have a med ball). As with upper body, these combos could be preceded by a heavy set of squats).
Combo 3: (all lower body wth extra quad work)
1: step right leg back into lunge
2: lower into lunge
3: raise from lunge
4: bring leg in
5: right leg knee up
6: extend right leg
7: bring right leg back in
8: lower leg
(repeat on left side)
Combo 4: (all lower body with extra ham work)
1: step back into lunge
2: drop down into lunge
3: raise from lunge
4: extend right leg back and up
5: lower right leg
6: raise leg again
7: lower leg
8: step in
(repeat on other side)
Combo 1 (for hamstrings, lower back, mid back, biceps, shoulders):
count 1: lower to deadlift position
2 row up
3 lower row
4 straighten to top of deadlift position
5 bicep curl
6 overhead press
7 lower overhead to bi curl position
8 lower bicep curl
(repeat for reps)
Combo 2 (for chest, lats, triceps):
begin lying in chest press position, with arms up
count 1: open to fly
2: close flye
3: lower to pullover
4: pullover up position
5 and 6: tricep extension lower
7 and 8: tricep extension raise
(repeat for reps).
To incorporate heavier weights, these two series could follow a heavy set of barbell rows (for combo 1) and a heavy barbell chest press (combo 2).
To finish off upper body, we could do a rear shoulder/triceps combo from a bent-over position.
1: rear flye up
2 rear flye down
3: straight arm raise to back (hits both rear shoulder and triceps)
4: bend arm to lower tricep ext position
5: straighten to extention up position
6: bend to extention lower position
7: straighten to extention up
8: lower straight arm
Lower body combos could be similar to the following:
Combo 1: (all lower body with extra work for abductors)
1 squat down
2 squat up
3 lift right leg out to side
4 right leg in
(5-8 repeat with left leg)
Combo 2: (all lower body with extra work for adductors)
Same as combo 2, but substitute a plié squat and inner leg lift
(because of the balance challenge on the leg out, this would be a light weight move, or perhaps a body-weight-only move, or could even incorporate holding a medicine ball--or dumbbell for those who don't have a med ball). As with upper body, these combos could be preceded by a heavy set of squats).
Combo 3: (all lower body wth extra quad work)
1: step right leg back into lunge
2: lower into lunge
3: raise from lunge
4: bring leg in
5: right leg knee up
6: extend right leg
7: bring right leg back in
8: lower leg
(repeat on left side)
Combo 4: (all lower body with extra ham work)
1: step back into lunge
2: drop down into lunge
3: raise from lunge
4: extend right leg back and up
5: lower right leg
6: raise leg again
7: lower leg
8: step in
(repeat on other side)
