Compound movements like the squat, curl, and the press is the key to burning fat and building Muscle. These full-body workout will gain endurance, strength, and stability.
Some evidence suggests that compound exercises using these full-body workout movement patterns are one of the most excellent ways to enhance muscle strength and burn fat, especially among overweight individuals.
Full-Body Compound Workout to Burn fat
You can add dumbbells with these rapid, complex exercises to achieve a dynamic full-body workout at home and add more force to your resistance-training regimen.
- Squat with an overhead press
- Squat-curl-press
- Single-arm hinge swing
- Deadlift row
- overhead press to side squat
- one Arm clean and press
- Plank push ups and single-arm rows
- 360-degree plank with a single-arm row
- Knee lunge while walking
- Double arm row with the rear lunge
- Triceps extension with side lunge
- upright row with side lunge
- Overhead press with deadlift
- Burpee followed by renegade row
Squat with an Overhead Press
The squat with an overhead press is an excellent compound movement for exercising the upper and lower body. These movements work together with smooth movement from a squat to an overhead press.
- Stand straight with your feet apart slightly wider than hip-width apart.
- Place the weights on your shoulders with your elbows bent. Your palms should be facing each other.
- Lower yourself into a squat.
- Lift your chest to keep your torso upright.
- To protect your knees, make sure you’re sending your hips back.
- As you press the weights overhead, push into your heels to stand up.
Lower the weights to your shoulders and perform 1-3 sets of 8-16 repetitions.
Squat-Curl-Press
This is a difficult exercise that needs physical strength and stability. Begin with lesser weights to master this movement pattern before progressing to higher weights.
- Hold weights with your arms by your sides. Your palms are facing each other while your feet are apart a little wider than your shoulders.
- Squat down and place the weights on the floor, palms facing forward. Maintain a straight back with your abs pushed in and engaged.
- Hold the weights in a biceps curl position.
- As you push yourself to a standing posture, stretch your arms and press the weights overhead.
Lower the weights to your sides and repeat for 10 to 16 reps. Finish 1-3 sets.
Single-Arm Hinge Swing
The single-arm hinge and swing exercise targets the hips, thighs, glutes, arms, and core. This maneuver will raise your heart rate if you use a larger weight, making it an excellent warmup exercise.
- Stand with your feet about hip-width apart. Have the weight in your right hand.
- Bend your knees, maintaining your back straight and abs tight, and then swing your weight between your knees.
- Swing the weight overhead as you stand up, maintaining your Arm straight.
This exercise is all about momentum, and to minimize back injury, do this exercise with a smaller weight to start.
Repeat on each side for 1-3 sets of 8-16 reps.
Deadlift Row
Another terrific technique that targets many muscular groups is the deadlift row. This exercise targets your hamstrings, glutes, lower back development, and your lats.
- Hold the weights by your sides. Stand with your feet about hip-distance apart.
- Squat and place your weights on the ground. Then, while maintaining your back flat, attempt a deadlift.
- Stand up again, holding the weights at your sides.
- Tip your hips and gently bend your knees as you draw your arms into a row.
Rep the deadlift row for 1-3 sets of 8-12 repetitions.
If you have back or spine problems, you should avoid the squat and front rise portions of the workout, which may be painful.
Overhead Press to Side Squat
This exercise doesn’t appear to be much until you attempt it. Then you’ll notice how many muscle groups this action engages, including the lower body and shoulders.
- Begin with your feet about hip-distance apart and weights in front of your chest. Your palms are facing each other.
- Step out into a side squat with the weights overhead.
- As you drop the weights, rotate them back to their original position, then step your feet together.
Repeat on the other side for 1-3 sets of 8-16 reps, alternating sides. Try springing into the squat instead of stepping out for added difficulty.
One Arm clean and press
The single-arm clean and press is a full-body exercise that strengthens the legs, core, and shoulders. When performing this move one Arm at a time, your core will have to work extra hard to keep your body balanced. The mix of activities raises your heart rate and warms your body.
- Holding a weight in your right hand, stand with your feet hip-distance apart.
- Squat and place the weight on the floor, maintaining your back straight, and your core is drawn in.
- Push yourself back up, pulling the weight into a single-arm row.
- Rotate your Arm as you lift and press the weight overhead in one smooth motion.
- Lower the weight and repeat on each side for 1-3 sets of 8-16 reps.
If you have shoulder problems, you should skip this exercise or try it with simply the overhead press.
Plank push ups and single-arm rows
The plank pushup and single-arm row is a multi-muscle exercise that targets the chest, shoulders, triceps, back, and core. By combining a close-grip pushup and a row, you’ll work your chest and back muscles simultaneously while also increasing strength and power.
This is a difficult workout, so begin with smaller weights and modify as needed by performing the pushup from your knees. You can also spread your feet wider for a more firm foundation.
Put yourself in a pushup posture on a step or raised platform, with your hands shoulder-width apart on dumbbells. You might also increase the intensity by performing this maneuver on the floor.
- Lower into a pushup with a close grip, keeping your back straight and holding your abs in.
- Stay in this position for a couple of seconds for intensity.
- Maintain stability and lift in your torso and hips as you draw the appropriate weight up into a single-arm row (avoid sinking into a banana back).
Lower and repeat for 1-3 sets of 8-16 repetitions, alternating rows on each side.
360-degree plank with a single-arm row
Because there are several things happening at once, the 360 planks with single-arm rows can be challenging. You’ll move from a standing position to a plank and then perform a few single-arm dumbbell rows. This combination exercise targets a variety of muscle areas, including the legs, abs, and back.
- Holding weights in each hand, turn to the left from a standing position. Step forward and lunge with your left leg, keeping your right leg straight.
- While holding the weight in your right hand, lower it to the floor. You should be in a deeper lunge with your left arm into a row.
- As you step your left leg back into a plank position, place your left hand on the floor while still gripping the weight.
- Pull the weight up into a single-arm row, then take a step forward with your other(right) foot.
- Stand up and turn, so you are facing the back of the room.
- Repeat the series until you are complete with 4 circles.
After completing 4 circles, switch directions by lunging with your right leg first. Make four circles in the other way.
Because this maneuver demands considerable concentration and coordination, begin by practicing with no weight or modest weights.
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