Like most people, we love the sit-ups in Tom’s guide, but let’s forget about them for a moment—this five-move compound workout ignites core muscles and targets muscle groups all over.
Abs exercises are great for strengthening the muscle groups that make up your core, but you can also build core strength And You hit various other muscles using compound exercises. If you’re not familiar with the term, you won’t be with moves – compound movement simply refers to a multi-joint, multi-muscle exercise like squats and push-ups and can be done with or without weights at home or in your gym.
Adding compound exercises to your strength regimen hits the muscles more efficiently so you get more bang for your core. Grab a pair of dumbbells—we recommend the best adjustable dumbbells for home workouts—and read on for the 5-Movement Compound Workout for Building Strength and Muscle.
How do I start basic boosting?
The best abs exercises are great complements to any training regimen, but strong core muscles are more than just aesthetically pleasing. They support better posture and movement, protect your spine, align your torso and help you lift weights and run faster. Although the rectus abdominis (those six-pack muscles) are the most sought-after in the gym, they’re not the only ones you have to focus on.
If your goal this year is to achieve stronger, more defined core muscles, we recommend expanding your set of abdominal exercises to include compound movements. You can still target muscles like your glutes (yes, they’re concentric muscles), internal and external oblique muscles, transversus abdominis (a deep belt of core muscles that hug your torso) and erectors (the muscles that support your spine)—to name a few.
You don’t need to spend hours in the gym isolating those muscles to get results. Compound exercises tick the boxes for efficiency and effectiveness.
However, a defined midsection takes some work—diet, hormones, stress, and sleep need to be addressed if the goal is to lose fat and build definition. Here’s how to calculate your body fat percentage and why it matters.
Five-move, 15-minute compound pushup
This five-move compound exercise can be modified to any ability and length of exercise. We recommend 15 minutes, but you can increase or decrease it depending on your goals and experience.
The routine combines five dumbbell exercises into a complex – flowing back-to-back movements. This means moving from one to the other without resting. Try choosing a medium to heavy weight set, or start with a lighter weight until you’re comfortable with each move.
The exercise is AMRAP, which means as many rounds as possible. Complete reps of each exercise, then add reps each round. Take a break between rounds.
1. Renegade ranks
Rebel rows target the stabilizing muscles of your deep core and upper body, including your back and biceps. One Fitness Writer Did 40 Bounce Classes Per Day For A Week—Here’s What Happened.
how:
- Start in a plank position with a dumbbell in each hand
- Engaging your core, row one arm back until your elbow is slightly higher than your torso, then slowly lower it back to the floor and switch sides
- Keep your hips square, without twisting them, and in line with your shoulders
- Drop your knees if you prefer.
2. American swings
From a rebel row position, jump your feet to the outside of your hands, then raise both dumbbells in front of you. Here’s how to perform the kettlebell swing. American swing means swinging the weight above your head.
how:
- Start with feet shoulder-width apart, holding dumbbells close together
- Gently bend your knees, engage your core and send your hips back. Swing the weights back between your legs
- When you swing up, engage your glutes and abs and keep your arms outstretched
- Aim to raise both weights above your head. Squeeze your glutes and lower your hips at the top of the movement
- Let the dumbbell go down again, and swing it between your legs again for your next rep.
3. Bentofer class
From your trapeze, move to your bent-over row. Learn how to perform the dumbbell row here.
how:
- Keeping your feet shoulder-width apart or hip-width apart, your knees slightly bent and hinge forward at the hips. Make sure your back stays flat
- Turn on your core and maintain a neutral grip on the dumbbells (palms facing each other)
- Move both dumbbells back toward your hips and arms near your ribs, then lower the weights back to the starting position.
4. Dumbbell curl
From standing, hold both dumbbells by your sides and move into a burpee. Here’s how to do a burpee.
how:
- While maintaining a firm grip on both dumbbells, place both weights on the floor in front of you
- Engage your core, then jump both feet back into a high plank position
- Lower your chest to the floor between the dumbbells in a body press
- Explosively push the floor away and straighten your arms, bringing your hips and chest together
- Jump both feet forward behind your hands, chest up and stand holding both dumbbells. Keep your back flat and your torso engaged, as if you were doing a deadlift.
5. Defenses
From standing, push-ups begin.
how:
- Stand with your feet shoulder-width apart, dumbbells resting on your shoulders and elbows lifted
- Squat, keeping your chest proud, back flat, and elbows facing forward
- Drive through your heels to stand up. As you stand up, press both dumbbells into an overhead press. Lock both arms at the top, biceps behind the ears
- Lower the dumbbells to your shoulders with control as you squat down.
If you’ve never seen a complex barbell before, this five-move barbell workout provides an explanation for beginners who learn how to move between exercises using “flow.” Try not to separate movements, simply transition from one to the next and rest between rounds. Total the maximum number of repetitions and rounds for the maximum given time.
More Tom’s guide
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