Great Compound Exercises
Posted by: mbenzon on: December 18, 2008
1-Leg Squat & Reach
Place an object on the floor about 2-3 feet in front and to the left of your left foot.
Balance on your left foot; raise your right foot off the ground.
Slowly bend your left knee and lower your torso.
Reach forward with your right hand and touch the object.
Maintain your balance by extending your right leg slightly.
Be sure to keep your left knee over your left foot.
Touch the object, pause, and return to the start position.
Maintain a slow and controlled movement throughout the exercise.
Repeat the exercise 5-10 times. Switch feet and repeat on the other side.
Complete 2 sets.
Advanced:
Because shoes offer additional support, you can increase the difficulty of this exercise by performing it barefoot. This engages the small muscles of the foot and ankle that stabilize the ankle and maintain balance.
You can also hold a small, 5-8 pound dumbbell in your hand as your reach forward and slowly reach out to the left as far as you can go, pause 3 seconds and then slowly return, switch hands and reach to the right.
Lunge w/ a Twist
- Stand with feet about shoulder width apart.
- Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time.
- Step forward with your left foot into a lunge position.
- Be sure to keep your left knee over your left foot; don’t twist at the knee.
- From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. (Think of pointing to the left from your belly button).
- Maintain a slow and controlled movement throughout the exercise.
- Slowly return your arms to center and step back from the lunge to an upright position.
- Repeat the movement to the other side.
- Perform 5 to 10 times on each side. Complete 2 sets.
Advanced:
Because shoes offer additional support, you can increase the difficulty of this exercise by performing it barefoot. This engages the small muscles of the foot and ankle that stabilize the ankle and maintain balance.
Turn this into a Walking Lunge with Twist by performing the exercise as you walk forward 10 steps.
Info from: about.com
