{"id":58085,"date":"2021-11-29T00:00:00","date_gmt":"2021-11-28T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-compound-workout\/"},"modified":"2021-11-29T00:00:00","modified_gmt":"2021-11-28T23:00:00","slug":"30-min-compound-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-compound-workout\/","title":{"rendered":"Workout of the week: 30-min compound workout for strength"},"content":{"rendered":"\n
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30-MIN COMPOUND WORKOUT FOR STRENGTH<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ compound workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, gym bench<\/p>\n\n\n\n

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Everyone’s training routine is a little different, and that’s how it should be.\u202f<\/strong>After all, variety is the spice of life. Plus, we all have particular preferences regarding our approach to training.\u202fWe all can agree that we look for effective exercises, and that’s where\u202f<\/strong>compound exercises<\/strong><\/a>\u202fkick in.\u202f<\/strong>We’ve told you about them before and how they can benefit your workouts and your everyday life.\u202f\u00a0<\/p>\n\n\n\n

Using a barbell only, you’re able to work on multiple muscles and joints, making your workouts more effective, challenging, and fun.\u202fWith the help of our personal trainer from\u202f<\/strong>EVO Bern in Switzerland<\/strong><\/a>, Ally Njama<\/strong>, we bring you a\u202f30-minute <\/strong>compound workout<\/strong> that will help you become stronger.<\/strong> <\/p>\n\n\n\n

Each exercise needs to be performed 10 times for 3 sets<\/strong>. Rest time between sets is 1 minute<\/strong>. <\/p>\n\n\n\n\n\n

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WORKOUT SETUP<\/h2>\n\n\n\n
  • 5 exercises <\/li>
  • 10 reps each exercise <\/li>
  • 3 sets  <\/li>
  • 1 min rest between sets <\/li>
  • 30 minutes <\/li>
  • Equipment: Barbell, gym bench <\/li><\/ul>\n\n\n\n
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    WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

    If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

    Alternative equipment<\/strong> <\/p>\n\n\n\n

    • Barbell = a broom handle with a gym bag with weights on it<\/li>
    • Gym bench = stable chairs <\/li><\/ul>\n\n\n\n
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      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      1 – DEADLIFT <\/h3>\n\n\n\n

      10 reps, 3 sets<\/strong><\/p>\n\n\n\n

      Target muscles:<\/strong> Gluteus Maximus, Erector Spinae<\/p>\n\n\n\n

      • Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>
      • Bend down and grasp the barbell with a shoulder-width grip.<\/li>
      • Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>
      • At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>
      • To return the bar to the floor, push your butt backward and lower the bar down the front of your legs, keeping your back straight.<\/li>
      • Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>
      • Keep your arms and back straight, your torso upright, and your feet and knees are pointing in the same direction.<\/li>
      • At the top of the lift, do not hyperextend your back.<\/li>
      • Keep the barbell close to your body to improve mechanical leverage.<\/li>
      • Start light and add weight gradually to give your lower back time to adapt.<\/li>
      • When lifting heavy, you can wear a support belt to protect your lower back.<\/li><\/ul>\n\n\n\n