Introduction

The best way to sculpt the body and to lose weight at the same time is to add strength training to your workouts. There are many ways to do this but the most effective way is something called compound training. This is where you perform more the one movement so your body is burning more calories within the exercise session.

Below are 5 great moves to improve weight loss, why not give them a try as all you need is some weights!

Squat to Overhead Press

Works quadriceps, hamstrings, butt, abs, shoulders

A. Stand with feet shoulder-width apart, elbows bent, a 5kg weight in each hand at shoulder height, palms forward. Lower into a squat (don’t let knees go past toes); hold for a moment.

B. Push through heels to stand up, pressing weights overhead. Return to starting position. Do 3 sets of 15 reps.

Single-Leg Dumbbell Row

Works back, shoulders, biceps, abs, quadriceps, hamstrings, butt

A. Stand holding a 5- to 10 kg weight in left hand. Hinge forward so back is flat and almost parallel to floor; rest right hand on a chair or low shelf for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body forms a T.

B. Slowly bend left elbow and draw weight up until elbow is even with torso; hold for a moment, then lower weight. Do 15 reps, then switch sides and repeat. Do 3 sets.

Step-Up With Bicep Curl

Works quadriceps, hamstrings, butt, abs, biceps

A. Stand with left foot on a sturdy bench or step, a 5 kg weight in each hand.

B. With weight on left foot, lift to standing on the step, right thigh raised so it’s parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position. Do 15 reps, then switch sides and repeat 3 sets.

Dolphin Plank

Works back, abs, shoulders

A. Lie facedown with toes tucked. Keeping forearms on floor, pull bellybutton in toward spine, and raise hips to come into low plank position.

B. Inhale while lifting hips further so body forms an inverted V; pause, then slowly return to starting position. Do 3 sets of 15 reps.

Superman

Works the back, butt

Lie face down with arms and legs extended, toes pointed, palms down. Inhale while raising arms and legs as high as you can; pause, then exhale while slowly returning to starting position. Do 3 sets of 15 reps.

Try out this workout 2-3 times per week but make sure you have a days rest in between. You will notice a difference not only in body shape after 8 weeks but also your balance and core will be stronger.

For further help on weight loss and nutrition please email rich@121fitnesstraining.co.uk