This article was originally published on DailyBurn.com.
If you need to kill two workout birds (cardio?and strength) with one stone, compound workouts are the way to go. Combo exercises mesh a minimum of two moves into one continuous flow, which means you work multiple muscles and make functional strength. Pick up the pace to kick your heartbeat into high gear, adding cardio benefits, too. Or, intensify your exercise routine by adding dumbbells.
\”Compound movements access multiple joints and muscle groups, thereby offering a more complete workout a lot sooner,\” says Dara Theodore, among the three lead trainers for?Daily Burn\’s Power Cardio program. \”The moves in Power Cardio are total-body, causing them to be very beneficial for building strength and burning calories.\”
Theodore likes using?dumbbells?overweight machines for compound exercises, because they challenge your stability. This forces you to use more muscles to keep proper form.
\”Dumbbells are actually accessible and could be less intimidating [than machines] because most individuals are more acquainted with them. Additionally they allow great flexibility,\” Theodore says. \”You can virtually so something with them!\” Get started now with this total-body dumbbell workout, featuring a handful of the most popular moves from Power Cardio.
These total-body compound exercises from Theodore\’s \”Build and Burn\”?Power Cardio workout?turn up the burn from head to toe. Do eight reps of each move and repeat the sequence for 2 to 3 rounds.
Core, arms and glutes
Before you try the renegade row, Theodore recommends practicing an ideal?plank! (Get our full tutorial?here.) The goal of the frogger is to get your feet outside of both hands and unwanted weight in your heels, Theodore says.
Get right into a high plank with one dumbbell in each hand and shoulders directly over wrists. Your feet ought to be slightly wider than hip-distance apart to keep your hips from rocking side to side?. Pushing in to the left dumbbell on the ground, row the best dumbbell upward, retracting your right shoulder blade and pulling your right elbow in by your side?. Repeat exactly the same movement on the left side?. From the plank position, jump the feet forward so that they land beyond your hands. Then, take your hands from the dumbbells and bring them as much as chest height?. This really is one rep. Repeat.
Glutes and biceps
In addition to strengthening and building power inside your?glutes, lunges provide a great balance and stability challenge. Inside a split stance, you have to recruit more muscles to maintain your back and chest upright. \”I like to focus on pulling myself up in the?lunge?position using the front leg, rather than pushing off the back leg to stand. I find that this pull motion activates the bigger muscles from the glutes even more,\” Theodore explains.
Stand with feet hip-distance apart holding a dumbbell in each hand down from your sides?. Step your right foot back and lower the body towards the floor, bending the knees to some 90-degree angle. Make certain your right knee lowers just over the floor?. While you bring your right foot back up to stand, execute a bicep curl?. This is one rep. Continue, alternating sides.
Glutes, arms and shoulders
Also known as a thruster, the?squat?to press is really a total-body exercise, which makes it ideal for conditioning. \”The force produced by the lower body – glutes,?hamstrings?and quadriceps – gets transferred to top of the body,\” Theodore says.
Stand with your feet hip-distance apart holding a dumbbell in each hand in the rack position?. Squat down, keeping your weight inside your heels and your butt back and down?. While you stand back up, press the dumbbells up out of your shoulders to overhead?. Back down and repeat.
Glutes, core and back
Theodore likes to think of this exercise as two hinging motions:?the deadlift?and the lateral lunge. \”When we hinge at the hip, we drive the glutes back and simultaneously brace the core to keep it engaged. Your back will remain straight in case your core is engaged,\” she says. Theodore defines bracing your core as contracting all of the muscles that surround the spine, while you would do when bearing down or giving a clear, crisp exhale.
Stand together with your feet hip-distance apart having a dumbbell in every hand, held slightly in front of you, palms facing backward. Hinge forward at the hips having a straight back?. Bracing your core and keeping the back flat, squeeze your glutes to face back up. As you reach the surface of your stance, pull the dumbbells up to shoulder-height, bending your elbows out to the sides?. Then, take a big key to your right, pushing your hips back and butt down to lower right into a lateral lunge. Try to get the right thigh parallel to the floor. At the same time, bring the weights down from your feet?. Stand support, bringing your right foot to hip-distance??Repeat the same movement around the left side. Continue alternating.
Triceps and glutes
Although you normally do swings with?kettlebells, this dumbbell variation provides the right placement for your hands and shoulders in the tricep extension, Theodore says.
Stand with your feet hip-distance apart holding one dumbbell, having a hand on each end?. Hinge forward having a flat back to bring the dumbbell between your legs?. Then, driving from your hips, swing the dumbbell up overhead?. Bend your elbows at the top to complete a tricep extension. Your elbows should frame your face?. Inside a slow and controlled movement, extend your arms up?Then, swing the dumbbell back down to the hinge position?. Repeat.