The opposite, Isolation Exercises, generally focus on one particular muscle group and movement usually takes place at one joint. An example of isolation exercises are; dumbbell flys or pec deck where all the movement takes place at the shoulder and target specifically the pectorals (chest), the concentration curl where movement is at the elbow and only the biceps is contracted.
Most Crossfit Workouts are based on Basic Compound Exercises because they imitate real life. Daily tasks such as picking up heavy objects, moving objects, carrying laundry etc up and down stairs all require movement at many joints and use several muscle groups simultaneously. The Use of Basic Compound Exercises allow us to be more efficient at daily tasks. The more limbs and muscles we move, the more energy it requires which means more calories burned! This will help burn body fat while building strength and muscle.
Examples of Basic Compound Exercises include;
Squats and Leg Presses (hips and knee joints. glutes, quads, hamstrings, calves, hip flexors and core are all activated), Barbell or Dumbbell Bench Presses - incline, flat and decline (shoulders and elbow joints. Pectorals, deltoids, triceps, biceps, trapezes, lats and core are engaged)
Below is a workout using Basic Compound Exercises that will give you workout that will burn calories and allow a free weight workout that will challenge and shake up your current workouts!
Lower Body (Perform 2-3 sets with a weight that can be handled with strict form for 8-12 reps)
Squats
Leg Press
Walking Lunges 2 sets with a minimum of 25 reps (steps) per leg.
Step Ups on a Bench (With or without dumbbells)
Upper Body (Perform 2-3 sets with a weight that can be handled with strict form for 8-12 reps)
Dumbbell Rows or Barbell Rows
Wide Grip Lat Pulldowns
Dumbbell or Barbell Flat Chest Press
umbbell or Barbell Incline Chest Press
Seated Dumbbell or Barbell Shoulder Press (In front never behind the neck!) Barbell or Dumbbell
Upright Row
Narrow Bench Press or Diamond Pushups
Standing Barbell or Dumbbell Curls.
For more of a challenge, do 10-12 reps on your first set, then add weight and perform 8-10 reps on the second set, again add weight and perform 8 reps if you do a third set. This is called Pyramid Sets. I have covered this workout strategy in the past and may revisit it in the future. Feel free to contact me for a demonstration of these exercise or to have a Personalized workout designed for your specific needs.
*For a video demonstration of a BASIC COMPOUND EXERCISE check out my Instagram by clicking or copy and paste the url at.. https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.