Day 14- HARDbody challenge

Oh my! What a fantastic and beautiful weekend here in Texas! Gotta love 80 degree weather in March! We are gearing up for this summer and I am bringing you an amazing workout today. First off, I’d like to answer a question that a few of you have had or some of you might wonder and have never asked. Which is better, compound or isolation exercises and why do I choose compound?

What are Compound Exercises?

Today’s fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.

What Are Isolation Exercises?

Isolation exercises work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension. These exercises are often performed with the commercial weight machines found in health clubs. The idea is to isolate one muscle group and move from one machine to the next until you “work” your whole body. Isolation exercises are frequently used in physical therapy clinics and rehab centers in order to correct a specific muscle weakness or imbalance that often occurs after injury, illness, surgery or certain diseases

Why I Use Compound Exercises?

For healthy athletes who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout, including the following:

Using more muscle groups. . .

  • means more calories burned during exercise.
  • simulates real-world exercises and activities.
  • allows you to get a full body workout faster.
  • improves coordination, reaction time and balance.
  • improves joint stability and improves muscle balance across a joint.
  • decreases the risk of injury during sports.
  • keeps your heart rate up and provides cardiovascular benefits.
  • allows you to exercise longer with less muscle fatigue.
  • allows you to lift heavier loads and build more strength.

HARDbody workout

50 seconds on, 10 seconds rest; 3 rounds( For my punches, I just punched the air. Use a bag if you have one)

Push-up, burpee, tuck jump x 2: 10 straight punches

Push-up, burpee, tuck jump x 2: 10 hook punches

Push-up, burpee, tuck jump x 2: 5 straight punches, 5 hook punches

Full crunch, hands raised to the sky: full crunch, hands to your knees

Here is the form for push up, burpee and tuck jump. This push up is perfect form… Keep the hands aligned with the chest and elbows tight to the body. From the push up position, go straight to a burpee then tuck jump…

3 minutes(do as many reps as you can)

Lunge/Jump then Pisoner Squat


About Fitness Guru

I am a fitness enthusiast trying to change the world! Ok, well I know I won't be changing the world but hoping I can reach out to a few people. I am a personal trainer and a single mom who has struggled through life, lost my way and fallen off the fitness bandwagon. I want to share my struggles and how I'm finding my way back to a healthy life with daily fitness/exercise/diet tips, advice, videos and pictures. View all posts by Fitness Guru

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