Welcome to FitFriday with TeamSam.  Every Friday, I’ll be posting a new workout for you to do for the upcoming week.  We’ll inaugurate this week’s post with a compound workout for a fat burning, heart racing sweat sesh!

Take a picture of you doing the workout and post to Instagram using the hashtag #fitfridaywithsam and I’ll choose some to shoutout on my own Instagram feed.

Short on time and don’t have or even want to spend hours in the gym or working out?  Try compound moves to shorten your workout, (but still be very effective), get your heart rate up for a good metabolic burn, burn fat and build muscle.  Yeah, it does all that!

Compound moves work more than one muscle group and joint at the same time….in comparison to Isolation exercises that work only one muscle and single joint.  Get it?  So you’re doing more, working more muscles in less amount of time.  Now that doesn’t mean that isolation exercises are unworthy or ineffective, but I like to definitely add compound moves into my routine to shorten my workout, and feel like I’m getting more bang for my buck.  🙂

Here are just a few of my favorite compound moves:

Lower Body and Glutes
Weighted Lunges
Deadlift
Squats
Dumbbell or Kettlebell Swings
Power Cleans

Upper Body
Chest Press
Overhead Shoulder Press
Reverse Grip Bent Over Row
Pull ups/Chin ups
Push ups
Plank (works upper and lower)

And while the following may not necessarily be considered true compound moves, you can pair them with some isolation exercises and even other compound exercises to work more muscles at the same time.  For example:

Squat with an overhead press
Lunges with dumbbell bicep or hammer curls
Squats with an upright row
Deadlift into a row
Lunges with a lateral raise
Squat with an overhead triceps extension
Calf Raises with a shoulder shrug

As you can see, the possibilities are endless!  Here is a workout I’ve put together using compound + isolation + combination moves for a power house workout and while it only took me 30 minutes to complete, I was breathing hard and noodle-y by the end of it!

Short on time and don't have or even want to spend hours in the gym or working out?  Try compound moves to shorten your workout, (but still be very effective), get your heart rate up for a good metabolic burn, burn fat and build muscle.

Do you need a workout plan to get you started?  I’d love to be your own personal trainer and cheerleader!  Check it out!

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