8 week Program for Essential Compound Exercise Tuition for beginners to free weights and those who would like to improve their form and technique .
A One to One 8 week program designed to teach the fundamentals of weight resistance training, at the G.O.D.S studio in Notting Hill
This eight-week program (16 sessions), designed to teach the fundamentals of compound and functional training and give you more confidence around free weights and utilising them in your training program, will focus on what I believe are the 7 most important and most used compound exercises.
- Squats (goblet and barbell) target muscles - quads, glutes, hamstrings, and core
- Lunges (variations of, including Bulgarian split squats) target muscles - quads, glutes and core
- Hip thrusts - target muscles glutes, hamstring and quads.
- Benchpress (variations of) target muscles chest
- Shoulder press (variations of) target muscles deltoids
- Pull-ups/ lat pull downs target muscles latissimus dorsi
- Deadlifts (variations of) target muscles glutes, hamstrings, quads, core, and back
By the end of the eight weeks (16 sessions) you will have learned the fundamentals of the 7 compound exercises listed above, and be able to perform each exercise safely, efficiently and confidently.
I will teach you the variations of each exercise, and how you can use these variations to stop yourself from progressive plateaus, and to also keep your workouts fresh, interesting and engaging.
During each session tutorial, you will also gain an understanding of how to pair the seven exercises with other compound or isolation exercises, and to create supersets or daily programs for upper body, lower body and full body workouts.
It will also be treated as a PT session so be prepared to work, pump, achieve, and gain, as you would do in any organised weight training routine.
This package is priced at an incredibly competitive introductory offer rate of £40 a session (Total package price £650).
For more information and to arrange a consultation or booking, please click the Book Service button at the bottom of the page.
Compound Exercises
A compound exercise is one that utilises multiple muscle groups and joints at the same time to perform a movement.
A perfect example of this is the squat, which utilises the quads, hamstrings, calves, glutes, as well as engaging the core and lower back muscles. The knee joint, hip joint, and ankle joint are all involved when performing this exercise.
An isolation movement or exercise on the other hand, tends to focus on a single muscle or muscle group, and generally involves one joint if performed correctly. An example is the bicep curl which focuses almost entirely on the bicep with the main joint being the elbow, or the leg extension, which focuses primarily on the quads with the knee being the only moving joint.
Examples of compound exercises
- Squats
- Deadlifts (and their variations)
- Lunges (and their variations)
- Bench press
- Dips
- Push-ups
- Pull-ups/ lat pull downs
- Shoulder press
- Hip thrusts
- Lying pullovers
Benefits of compound exercises
Most functional exercises are compound exercises in that they typically mimic every day movement patterns like pulling, pushing, sitting down, standing up (squat), hinge and rotation.
Functional exercise, just like compound exercises, are multi jointed and incorporate movements in multiple planes. For this reason, functional exercises work so much better using free weights. And free weights resistance training is what this program is designed to teach those who are not fully comfortable with this form of exercise.
Other benefits of compound exercises
- Burning more calories per exercise, as more muscles are being used
- Allows you to work more muscles in a short space of time, increasing the efficiency of your workout
- Can help to improve coordination and balance
- Can help to improve joint mobility and stability through moving in natural patterns
- Helping to assist the improvement of the cardiovascular system by increasing your heart rate
- Allows you to lift heavy weights and build overall strength more quickly
Weight resistance training is undoubtedly the best way to get fit, strong, and shape your body. In particular, free-weight weight resistance training. So let me help and guide you to use correct form, technique , and enable you to use the dumbbells and barbells, and cable machine in a way that you have not before. Press the Button below and lets get started.
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