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3 more compound moves for a fast workout

3 more compound moves for a fast workout

If you saw our article 3 compound moves for a fast workout then no doubt you’re hungry for more!

We don’t like to disappoint, so here are 3 more awesome compound moves to help you work all the muscles for a quick and effective workout:

1.      BULGARIAN SPLIT SQUAT TO BICEP CURL

Put one of your feet on a stable platform with the other foot far out in front of you so when you squat you create a 90-degree angle with the front knee.

Holding a dumbbell in each hand, make sure you keep your core nice and tight as you move into the squat position.

Squeeze your glutes and drive up. Then perform a bicep curl at the top of the split squat before switching legs and repeating.

2.      PULL-UP TO TOES-TO-BAR

This alternative to a regular pull-up will challenge you that little bit more.

Hanging down from a pull-up bar make sure you engage the all-important core muscles and squeeze your lats together. Slowly and in a controlled manner, pull your chin to the bar then lower yourself back down to the starting position.

Next ,with your legs as straight as you can, contract your abs and raise your feet to tap the pull-up bar. Lower down to the starting position and then repeat.

3.      HANG POWER CLEAN TO FRONT SQUAT

In a similar position as if you were about to perform a deadlift, start with the barbell in front of you. Have both your palms facing your body and hold the bar just above your knees so you feel your hamstrings and your knees engage.

Drive your hips and shrug so that the bar goes straight up the front of your body. Drop to a quarter-squat position to receive the bar, whipping the elbows in front of you to start your front squat.

With the bar resting across your collarbone, lower down into a front squat. As you drive up, think of screwing your feet outward into the ground to fully engage your glutes.

This is not a beginner’s move - you need to perfect your form first.

 

the author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.

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