The most common excuse for skipping training sessions seems to be lack of time. I address this in many ways but even if you can only get one gym session in a week at least you can still get great results with these compound movements.
Compound exercises (multiple joint movements) are going to recruit more motor units than isolated exercises such as comparing a Dead-lift to bicep curls, so if you're time restricted definitely cut isolated movements/split programming and stick to compound/total body movements.
You will need to cover all realms of movements/patterns i.e multi-plane, anterior/posterior chain and upper body/lower body/core..
A great way to nail this is by following world renown holistic practitioner Paul Chek's primal movement patterns when thinking of program design for this type of training which include; SQUAT, BEND, LUNGE, PUSH, PULL, TWIST movements..
So set up the start of your workout with the most demanding movement and end with least demanding... In this case I will start with the exercise known as the king of exercises the BARBELL DEAD-LIFT!
1) Conventional Barbell dead-lift
Preparatory work may be required for this as many people don't have great posture, flexibility or core strength to perform this exercise correctly and often blame the movement for causing back pain and other issues... My philosophy on that is there is no such thing as a bad a exercise but the way one has qualified themselves for the loading and movement... If you're unsure definitely get your movement assessed by a professional before commencing this lifting technique.
Don't ever go into this movement with a huge ego either as thats the best way to injure yourself, start with lighter loads and build strength endurance (high reps and lighter loads), as you feel your technique improving go heavier with less repetitions (that goes for any loading)...
2) Front Squat
Just like the dead-lift there are quite a few variations to Squatting and all are good done correctly, the reason I like the front squat is the bar loading in front leaves minimal room for forgiveness allowing you to really brush up on your technique, improve your posterior/extensor chain, your core and get nice and deep with the lift!
Take a nice controlled, slow downward/eccentric phase of the movement and on the up/concentric phase, once you're above the 45 degree mark of knee angle you can drive up into extension nice and quick.
3) Bulgarian Split Squat
Another great lower limb (lunge pattern) movement in which you will reap the rewards of stability, flexibility, posture and have great rollover to function for many sporting activities.
Lower yourself again in a controlled manner-nice and slowly and ensure good knee-tracking (knee in line with second or third toe). Keep a nice and tall open chest and upper torso posture as shown above!
3) Swiss Ball Standing Bent Over Row
This is a great way to train the upper back musculature. After performing dead-lifts your grip maybe fatigued so ensure you maintain tall upper back posture (no hunching) and keep shoulders depressed (down and away from ears). Avoid shoulder lurching by gliding the scapula (shoulder blade) as first part of movement and opening the chest.
If you want to boost results try super-setting this with chin-ups or TRX low rows to add closed chain into the mix!
4) Standing Cable Push
The great thing about this movement is again the roll over to function, the push exercises whilst sitting on a machine has only one line of motion and switches off a lot of important stabilisers unlike the free motion machine.
Get yourself into an athletic stance and push the cable right through. Take your time coming back to the start position.
I like to add a superset of bodyweight pushups as it brings closed chain into the program!
5) Medicine ball Wood Chop
The wood-chop again performed with many variations is a great functional compound movement to add a multi-planar segment to your routine. It will hit the core and every muscle from toe to finger tips so a great way to finish you routine.
To wrap things up I've been very loose on rep ranges and terminology because the variables such as loading, tempo and rep ranges are specific to the individual and his/her ability. I can guarantee great results with this routine in the gym and many of my personal clients will recognise these go-to exercises from when I've been drilling them into shape!
Have a very happy and healthy January everyone, lets make 2013 the best year ever and start getting into optimal shape NOW!
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