Isolation exercises like bicep curls can be very useful but can also take up a chunk of your time. This compound exercise workout for beginners makes your workout more effective in a shorter span of time. And these exercises won’t just build a body that’s all show and no go – which tends to happen when you train muscles in isolation. Instead, the explosive and effective movement will make you stronger, bigger and fitter, says Dana Cavalea, strength and conditioning coach of baseball’s New York Yankees.
To complete this compound exercise workout for beginners, do all four exercises back-to-back (8 reps each), resting 30 seconds between each exercise. Then repeat the sequence twice, or as many times as you can, in 15 minutes.
1. DUMBBELL SNATCH
Bend at your hips and knees and hold a pair of dumbbells between your feet, using an overhand grip. Now, stand and hoist the weights in one motion, letting your forearms rotate from the momentum, until your arms are straight above your head and your palms face forward. Return to the starting position.
2. DUMBBELL SWING
Using both hands, hold a dumbbell by its handle. Bend your hips and knees, and lower your torso until it’s 45 degrees to the floor. Swing the weight back between your legs and then forward to chest level as you stand. (Keep your arms straight as you thrust your hips forward.) Then squat and swing it back under again.
3. JUMP SQUAT
Place your hands together and pull your elbows against your body. Now dip your knees until your upper thighs are at least parallel to the floor, and then explosively jump up as high as you can. When you land, immediately squat back down and jump again.
4. MEDICINE BALL SQUAT AND SLAM
Stand holding a medicine ball in front of your chest. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then push yourself back up. As you rise, press the ball overhead, extend your arms, and forcefully throw the ball to the floor in front of you.