The Multi-Joint Madness circuit total body workout routine will get you in shape in no time! Multiple joint workout routines offer many benefits. Not only are you working multiple muscle groups in a single exercise, your heart and body have to supply oxygen and glucose to many different parts of your body. When you first do this workout routine, it will be a tough 20 minutes… But over time, your body will adapt and you will become more efficient in performing multiple joint exercises.
Finally, performing occasional multi-joint workout routines will help you get past a plateau, or failure to advance in certain exercises.
Hit this 20-minute workout routine hard today! Perform each exercise for 90 seconds. Take a one-minute break then repeat. If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.
You will feel so good after this one.
Your Workout Routine
Wood Chop (Dumbbells) or Wood Chop (Resistance Bands)- Click to view the video
One of the best multi-joint exercises you can do for a warm up.
Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.
Lunge Curls (Dumbbells)- Click to view the video
Take your time and focus on technique. A great exercise to improve your coordination.
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles.
Squat Shoulder Press (Dumbbells)- Click to view the video
Make sure you extend your shoulders all the way up!
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.
Ab Planks- Click to view the video
Hold for as long as you can during the 90 seconds. If you can already do this, place a 5-10 lb. weight on your back for extra resistance.
Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps.
Upright Row Squat (Dumbbells) – Click to view the video
A great way to work your shoulders an lower extremity at the same time.
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.
Click here to find out how to optimize your post-workout recovery!
