Jamie Eason Workout – Here is a look at Eason workout, routines and what she does to keep her body in perfect shape. The main problem with which we can find when planning our routine of physical activities is time. Unless we have a gym in front of the home, between moving, the time we are in it and the return home, in the best case we can invest 2-3 hours. and not everyone can afford so much time away from their daily tasks either by an excessive amount of work, family issues, etc. Before we take a look at Jamie Eason Workout we are going to look at 10 compound exercises that you can used to gain muscles in less time.
Precisely, in order to provide everyone with shorter and more complete training sessions, composite movements or exercises were devised, consisting of chaining two different movements and, as a rule, working for different muscle groups.
Discover what compound exercises are and how to introduce them into your routine.
What are compound exercises and what are the benefits?
As we just mentioned, time is usually one of the factors that most limit us when training, and sometimes for the pace of life (there are those who have two or even three jobs) as soon as we have time to get in shape. Therefore, one of the best alternatives that we can find today are compound exercises.
This type of exercise consists of taking two separate movements, but that we can chain in such a way that we make them one after the other, that is, they have a “logical sequence” and we do not have to be changing material.
As you can imagine, there are many exercises and variants to link and also depend on our tastes or the parts that we want to train.
10 compound movements to introduce into your routine
1. Bulgarian squat + bicep curl
This exercise will undoubtedly provide us not only benefits at the level of training the muscles of the quadriceps and biceps mainly but also presents an addition that makes it highly recommended: it is an exercise that will help us work our balance. Therefore, it is advisable to start doing it with little weight, until we fully master the technique because if the weight is high and our balance is poor, we run the risk of suffering injuries at the level of the knee (and not just a small injury).
The execution can be done in two ways:
- We perform the squat first and execute the bicep curl when we are down (which will add isometric work to the quadriceps to maintain stable position)
- We execute the movement of the complete squat (up and down) and perform the bicep curl once we are back up.
If we want to improve our balance even more, we can perform the exercise only with a dumbbell. In this case, we should take it with the opposite of the leg resting on the ground. This will force us to also use all the stabilizing muscles of the back and the core. Do you dare?
2. Stride up on drawer + shoulder press with dumbbell
This is another movement on which we can apply some variants depending on our level. It consists of a stride on a bench/drawer and, later, a military press with dumbbells (could also be done with a bar, but this would add a high component of instability that might not suit us).
In this composite exercise, we will mainly work on the legs and shoulders. The possible variants of which we can make use to adapt it to our level and condition are the following:
- The simplest way would be executing first the rise and fall to the bench/drawer and then the shoulder press. To perform the shoulder press, I am personally in favor of using a neutral grip (with the palms facing each other, as this gives greater stability to the glenohumeral joint and reduces the risk of injury). In addition, using the neutral grip also allows us to perform this exercise with kettlebells or kettlebells.
- If we want to add difficulty, we will perform the stride, we will place both feet on the bench/drawer and perform the shoulder press. Later, we will descend.
To give it one more twist, when performing the stride we will keep only one foot on the bench (semi-flexing the other leg just enough to not touch the bench) and we will perform the shoulder press movement and then descend again.
3. Chest press + leg raising
This exercise will allow us to work the chest and our core. Starting from a posture lying face up on the floor and with arms outstretched holding the dumbbells (can be done with a bar but adds a component of potentially harmful instability), we can perform the press first and then the leg raise or vice versa.
Personally, I would not recommend this exercise for the reason we discussed in the article on the most overvalued exercises referring to knee lifts, since we would be subjecting the iliac psoas to excessive tension and also, not keeping the feet on the floor, we would lose stability to perform the press.
4. Dominated + feet to the bar
This exercise, for those who want to do it, supposes a high degree of difficulty, since to the own movement of the dominated one (that requires good physical tone of the torso) we unite the necessity of possessing a strong core that allows us to realize an elevation of legs until that our feet touch almost the bar.
Again we are facing an exercise that I would not recommend for the damage that our iliopsoas can suffer due to the repetition of the movement of the leg raise.
5. Iron walking + flex
In this composite exercise, we will work mainly the core, pectoral and triceps (these last two in the movement of flexion).
As we can see in the video below, to reach the ironing position we will start standing, we will support our hands right in front of our feet and we will walk while we move our hands away from our feet. When we reach the ironing position, we will flex and return to the initial position in the same way.
To add difficulty, once we reach the plate position we can perform two actions: either maintain an isometric position for 3-5 seconds before bending, perform the bending and re-maintain that isometric position before returning, or perform the movement of flexion with only three supports, that is, raising one of the legs to perform the movement.
6. Flex + shoulder touch
A basic movement and very simple to make , with which we will work chest and core mainly.
To do this, we will place ourselves in a flexed position and make the movement. When we reach the top again, we will touch the left shoulder with the right hand and then the right shoulder with the left hand.
7. Flexing + rowing with dumbbells
With this exercise, we will work the breastplate at the same time as the back . To do this, we will start with a typical flexion movement and, once we are back up, we will do the rowing movement with one of our arms.
There is the option of performing the rowing movement with the two arms consecutively or perform an oar for each bend, alternating, in this case, the arms.
8. Squat + dumbbell shoulder press
This exercise serves to work legs and shoulders. There are variants in its execution as it is done with a bar, with a medicine ball, with a kettlebell, etc.
To execute it, we will first do the squat movement and then perform a shoulder press (again I remember the option of using a neutral grip to secure our shoulders).
If we want to add intensity, we can perform the movement of the press while maintaining the isometric position in the lower part of the squat.
9. Power clean + front squat
This is a compound exercise not suitable for beginners since it requires a correct technique for power clean and when placing the bar to perform the squat. Also, I do not recommend your execution if you have an injury or have discomfort in your shoulders.
10. Power snatch + squat
Typical movement of competitions, which like the previous one, is not suitable for beginners given the complexity of their technique. In people with problems in the shoulders or the back, I would have it totally inadvisable.
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