Are you looking for an effective and time-efficient workout routine that won’t take up half your day? If so, compound workouts are the answer. They are not only important for building strength and muscle, but they also save you time at the gym. Let’s dive into the details!
To start off, warming up is crucial. Begin with a set of 50 burpees, completing as many sets as possible. The goal is to challenge yourself and push your limits. If you can do this all in one set your are a true Alpha King or Queen.
Now let’s move on to the main workouts, which can be done using dumbbells, kettlebells, or an Olympic bar. Personally, I prefer using the Olympic bar. Choose a weight that challenges you but allows you to maintain proper form throughout the exercises. No slacking off here!
First up is the bench press, a classic exercise that targets your pecs, front delts, and triceps all at once. Aim for 50 reps, maintaining good form throughout.
Next, we have the military press, a multi-functional exercise that engages your core, back, triceps, traps, shoulders, chest, and even biceps. Again, go for 50 reps, ensuring you maintain proper form to avoid injuries. Start with lighter weights if necessary.
Now it’s time for squats, a killer exercise that targets your core, quads, hamstrings, glutes, shoulders, back, and even part of your chest. Pick a weight that is at least 75% of your body weight and aim for 50 reps. Remember to focus on maintaining proper form and depth in your squats.
Moving on to the deadlift, a compound movement that, when done correctly, can make your back bulletproof and help prevent injuries. However, it is crucial to prioritize form to avoid any mishaps. Don’t let your ego dictate the weight; choose a respectable weight and aim for 50 reps. You’ll be grateful for the strength it builds and the protection it provides.
Lastly, we have the barbell row, an exercise that targets your back muscles, biceps, and forearms. It’s a fantastic way to strengthen your upper body. Complete 50 reps with proper form to maximize the benefits.
Once you’ve completed these compound movements, reward yourself with a quick half-mile run as a cooling-down exercise. It’s the perfect way to wrap up your workout.
I hope you enjoyed this impactful and time-efficient workout routine. Remember, it’s essential to prioritize these compound workouts in order to live an Alpha Life.
