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Compound Exercise Routine?



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FIELDWORKING
FIELDWORKING's Photo SparkPoints: (22,581)
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8/4/13 5:38 P

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Adding a medicine ball to the workout can be an alternative to using dumbbells or body weight alone.



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MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 13,972
8/4/13 11:40 A

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Perhaps a wedge under the opening edge of the door, to ensure it is supported on both edges?

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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SERGEANTMAJOR
SERGEANTMAJOR's Photo Posts: 6,403
8/3/13 8:25 P

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I have never had a problem with the hinges on my doors when using the anchor strap. The bulge on the anchor strap (or whatever form of stop yours has) goes on one side of the door and only the strap is between the door and the hinge which should not stress the door or door frame when the door is securely closed. The recommendation is to install the anchor on the side of the door away from the way it opens, close the door and if it could be a problem with someone opening the door during a workout lock the door.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace



KENDILYNN
KENDILYNN's Photo SparkPoints: (9,666)
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8/3/13 2:54 P

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One word of caution on the door anchor: I used mine and it tweaked the hinges on my door all out of shape. I used it on an interior door, but not a cheap one.We ended up having to replace the hinges and I haven't tried it since. Is there a trick to where to anchor it, or maybe on a stronger exterior door? I doubt it was my super strength :)



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SERGEANTMAJOR
SERGEANTMAJOR's Photo Posts: 6,403
8/3/13 1:47 P

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I have resistance bands rated at both 80 and 100 pounds from www.lifelineUSA.com plus additional ones at lower resistances , their selection ranges from 10 to 100 pounds. The price range is $6.99 to $19.99 with a selection of three different handles ranging from $5.99 to$9.99. A door anchor is an additional $4.99. Their bands are colour coded as to strength of resistance but I admit I mark the handles with a sharpie instead of remembering the colour code.

You can assemble a set matched to your abilities for less than the cost of a set of adjustable dumbbells.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace



NEWDAYNEWWAY75
NEWDAYNEWWAY75's Photo Posts: 1,579
8/3/13 12:19 P

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Yes, I could play the DVDs on my computer to at least get familiar with a routine - however my computer is in my office/music room/elliptical room. So ... not much space to move. I plan to do my weight routine in my living room - just have to move my coffee table out of the way and would have plenty of space.

"I don't think there is much point in having an ideal weight. Have ideal behavior -- habits of moderate eating and exertion. Whatever you weigh then is ideal. " Reinhardt (No-s diet)


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SIMONEKP
SIMONEKP's Photo Posts: 2,467
8/3/13 11:47 A

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I don't think you can get that level of resistance from bands. You can play DVDs from your computer. Can you use the space outside your mobile home for parts of your workouts? Maybe a tree?

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

No matter how slow you go, you're still lapping everyone on the couch!
Source: unknown



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NEWDAYNEWWAY75
NEWDAYNEWWAY75's Photo Posts: 1,579
8/2/13 8:36 P

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Thank you everyone!

SergeantMajor - I don't own a tv, so a DVD wouldn't work for me. However, I do think resistance bands might work (I live in a mobile home, so am not sure how strong the door frames are.) Can bands put up resistance levels equal to that of 50 or 80lbs?? (not that I'll be at that level for a LONG time .. but just curious) I'll have to take a look at the suspension trainer to see how big it is.

"I don't think there is much point in having an ideal weight. Have ideal behavior -- habits of moderate eating and exertion. Whatever you weigh then is ideal. " Reinhardt (No-s diet)


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SERGEANTMAJOR
SERGEANTMAJOR's Photo Posts: 6,403
8/2/13 8:25 P

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Adjustable weight sets are nice to have but resistance bands are more versatile and much less expensive. You can start with a three band set with handles, a door anchor and a DVD for $15 USD at Walmart.

For more comprehensive resistance band equipment go to www.LifelineUSA.com

If you have the room you can get a suspension trainer for under $50. I purchased two different ones for that figure. You can also develop an excellent programme with nothing more than the contents of your skin suit.




It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace



MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 13,972
8/2/13 8:17 P

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A simple but effective compound routine:

* squats/lunges
* deadlifts
* planks
* pushups (modified/wall/incline pushups if necessary)
* pull-ups/lat pull downs/bent over dumbbell rows

This will work most of the major muscles in the body.

With adjustable weight sets, you can get heavier weights. (Perhaps check the range of weights available with that set before you buy them). I have gone up to 80 lbs on mine for some exercises, and I know I could get some heavier weights if I wanted.

There are more challenging versions available for many of these exercises (eg. single leg squats if the regular version get too easy.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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ZORBS13
ZORBS13's Photo SparkPoints: (94,947)
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8/2/13 8:15 P

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a sample compound exercise routine:

some kind of lower body: squat, deadlift, lunge, hip hinge, step up
some kind of upper body pull: row, lat pulldown, pullup
some kind of upper body push: shoulder press, bench press, pushup

When you max out the weights, you can either choose more difficult versions of the exercise (pistol squats are extremely difficult even bodyweight only) , invest in different weights (barbell + plates) but when you're lifting that heavy, unless you have tons of house room, it is much easier to go to a gym.

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


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SPACEYSTACY
SPACEYSTACY's Photo SparkPoints: (17,221)
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8/2/13 7:24 P

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Try the SP's Workout Generator:
www.sparkpeople.com/resource/fitness_plan_
generator.asp


Here's an article on Compound Exercises:
www.sparkpeople.com/blog/blog.asp?post=10_
compound_exercises


Good luck!

Edited by: SPACEYSTACY at: 8/2/2013 (19:26)
~*~Stacy~*~
Virginia Beach, VA - EST
BLC23 Amber Amazon Warriors
Reward Level: Alkaia

"Obstacles are those frightful things you see when you take your eyes off the goal." ~Henry Ford


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NEWDAYNEWWAY75
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8/2/13 7:12 P

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I am wanting to get back into strength training since I feel like I've got my cardio routine fairly set. It's been probably four or more years since I did any real strength training, so I am definitely back in the beginner realm. I want to find a good full body routine using compound exercises that doesn't use any equipment other than dumbbells (I only have 8, 10 and 12 lbs ones right now but am thinking about getting the adjustable ones so I can have heavier weights.)

So ... from what I've read, it is best to lift heavy enough weights that you can't do more than maybe 8 reps in a set. What happens after you can do the 50 lbs on an adjustable dumbbell? Get a barbell?

What would be a good routine? And then how would you change it up so your body doesn't get accustomed?

I do not have access to a gym (closest one is 35+ miles away.) I have Googled to try and find plans, but most of them seem to require more equipment than I have.

Thanks for any suggestions!

"I don't think there is much point in having an ideal weight. Have ideal behavior -- habits of moderate eating and exertion. Whatever you weigh then is ideal. " Reinhardt (No-s diet)


 Pounds lost: 11.0 
 
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