Best Compound Exercise Combination

Weight Lifting Image

The “Body Blaster”!

“I DON’T HAVE TIME TO WORK OUT!!!”

Ya, you do.  Can you spare me 10 minutes, 2 to 3 times per week?  Of course you can!

For this one, all you need is a Barbell and perhaps some plate weight.  For those who either haven’t been training long, or who need time to build up some strength, a “Body Bar™” – or even a light broomstick – will do the trick!

Here’s how it goes:

Deadlift – Wide grip on the bar, back straight, pull your shoulder blades together, feet close together, pull the bar up your body (from mid-shin position) while keeping your core tight.  Squeeze your glutes (your butt muscles) at the top and stand straight up.  Hold your core tight and keep your back straight as you descend while pushing your butt backwards as if you are moving to sit down.  The bar should end up mid-shin.

Bent Row – brace your core, pull your shoulder blades together, pull the bar up into your solar plexus region.  Hold for a very brief moment when the bar touches you, then lower it back to mid-shin position.

Clean – contract your glutes and extend your hips forward and accelerate while doing so: make sure that you maintain control, however.  At the moment you are standing vertical, “jump” slightly so that your heels accelerate off the ground, and shrug your shoulders at the same time, creating upward momentum on the bar.  “Catch” the bar at the top of the movement on your upper chest, elbows extended forward.

Shoulder Press – push your arms straight up above your head, and lower the bar behind your neck.  NOTE: DO NOT DO THIS MOVEMENT IF YOU HAVE TIGHT OR SORE SHOULDERS.  Generally speaking, lowering the bar behind your neck is contraindicated, as it puts your shoulders in a vulnerable position.  If you choose to do this, be very careful and controlled with your form!

Squat – descend, pushing your hips backwards as if you’re sitting down.  Descend as low as you can, or so that your thighs are parallel with the ground.  Keep your core tight, shoulder blades pulled together, and your back straight.  Pause briefly at the bottom.  Ascend while maintaining a tight core, straight back and retracted shoulders, driving the hips forward.

Shoulder Press – follow the same procedure as above, pushing the bar off your shoulders/Traps, but BE CAREFUL here, as the starting position is the most vulnerable.  Lower to your chest, after extending your Arms upwards as high as you can over your head.

Deadlift – keeping your core tight, your back straight, and your shoulder blades retracted, gently lower the bar to the ground, keeping it close to your body.

That’s one full repetition.  Try 10 to 15, rest for 2 to 3 minutes, and do 2 to 3 more sets.  It’s a full body workout that you can finish in under 10 minutes.  Try it!

If you like this combination, but would like to learn more, I’m available to help you!  I’m a personal trainer in the Mississauga area who trains clients locally at my gym.  I also offer in-home personal training through accredited and experienced trainers who work for me.  Whether or not you want to come to us, or we to you, we can accommodate you!

We also offer personal training services at a distance: it’s called “online training.”  We have clients across Canada, across North America and across the world who benefit from our expertise in helping them to lose weight and get in shape.  Whether or not you want to become fitter, stronger, more muscular, lose weight, or all the above, we can help!

Feel free to reach out to us at 647-677-6025 by either text or phone.  Alternately you can contact us here: www.fitin20.ca/contact, or at mike@fitin20.ca.  We’d love to hear what it is you want to accomplish, and we’d love to help you reach your goals.  Don’t forget to ask us about our 90-day money-back guarantee!  The consultation is free, and we guarantee your results!  Reach out today: you’ve got nothing to lose except for the weight!