New Workout: Compact Chains
Nov 09, 2014
By Coach Emily Saunders
If you’ve been following Momsanity for a while, you know that we LOVE compound exercises that combine multiple muscle groups working simultaneously. When it’s time to really spice things up we like to incorporate COMPACT CHAINS.
Before you run away from a workout that involves chains, know this, I’m NOT talking about those big heavy chains we see muscle men using at the gym. Not that there is anything wrong with those, and more power to the women who use them, but most of the Moms I know aren’t throwing around weighted chains on a daily basis.
Compact Chains
Chain= Two Exercises combined together. Some of these are simple like a Squat Press, while others are more complex like a Burpee, Squat, Curl Press
Compact Chain= We compact the chains by adding reps to one or more of the exercises each time the chain is repeated. We can complete “up chains” which means we add a repetition each set or “down chains” where we decrease reps with each set.
Chains are incredibly effective for fat-loss and achieving muscle failure due to the incredible cardiovascular response they elicit along with the muscle overload obtained by chaining exercises. So- are you ready to Chain?
Grab a Moderate Set of Dumbbells and Let’s get to work. Each Set of Exercises is Completed for 5 Minutes Each. Make sure you are adequately warmed up and don’t forget to cool down and stretch.
1. Pushup- Row- Burpee-Curl- Upchain the Pushup AND the curl.
For example:
Round 1: 1 Push up, 1 Row, 1 Burpee, 1 Curl Round 2: 2 Push ups, 1 Row, 1 Burpee, 2 Curls…. etc.
2. Lunge- Deadlift- Upright Row- Front Raise- Up-chain the deadlift and the front raise.
Round 1: 1 Deadlift, 1 Upright Row, 1 Front Raise Round 2: 2 Deadlifts, 1 Upright Row, 2 Front Raises
3. Squat- Row- Tricep Extension- Burpee- Down-Chain the Squat (Start at 10 reps) and the Triceps Extension (Start at 10 Reps)
Round 1: 10 Squats, 1 Row, 10 Triceps Extensions, 1 burpee, Round 2: 9 Squats, 1 Row, 9 Triceps Extensions, 1 Burpee
You should feel breathless, muscles burning, sweaty, and muscle failure at the end. Be sure to choose challenging weights that cause you to need multiple rest breaks throughout the workout. RESTING is where the magic happens!!
Let us know… Do you love it or hate it? Do you feel the burn?
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