Alternative Upper-Body Workout to Consider When the Gym's Crowded - Its Benefits Explained
In a busy gym or small home space, finding availability for equipment can be frustrating. However, certified fitness coach and nutritionist Kelsey Ellis offers a functional one-plate upper-body workout that makes the most of limited resources.
The founder of Healthy With Kelsey emphasizes core and upper-body compound moves, which target multiple muscle groups at once. This workout is not only time-efficient but also adaptable for various environments, from the corner of a busy gym to a small apartment with limited room for exercise.
Performing the Standing Upper-Body Workout
Equipped with a weight plate, Ellis recommends 10 repetitions of each exercise, completing three sets. A dumbbell or kettlebell can replace the weight plate if preferred. For those short on time, a condensed version can be created by selecting just five moves or reducing the number of repetitions and sets.
Benefits of Functional Compound Moves
Compound movements, which work multiple joints and muscle groups simultaneously, offer numerous advantages. Physical therapist Dr. Rockie Felder explains that these exercises increase heart rate, boost calorie burn, and incorporate functional training. This means these movement patterns are similar to tasks of daily life, promoting functional strength and agility.
Compound exercise holds additional benefits as well. According to Felder, these movements are not only challenging and effective but also prevent injury and improve joint health by enhancing stability, mobility, and strength. Moreover, they distribute load across multiple joints, decreasing pressure on individual joints while lifting.
For those seeking to build core strength, compound moves are ideal. By engaging the abdominal muscles through trunk stability, these exercises offer a practical alternative to traditional core exercises, or for individuals rehabilitating after a back injury or postpartum.
Start your week with achievable workout ideas by subscribing to the Fit&Well Newsletter. Embrace the flexibility and efficiency of Kelsey Ellis's functional one-plate upper-body workout.
- Incorporating Kelsey Ellis's functional one-plate upper-body workout into your routine ensures an efficient fitness regimen, as it targets various muscle groups and adapts to limited resources, whether in a busy gym or small home.
- The selected compound moves in Ellis's workout offer numerous benefits, such as increasing heart rate, boosting calorie burn, promoting functional training, preventing injury, enhancing stability and mobility, and improving joint health.
- Opting for compound moves in your workout routine can not only help build core strength practically, especially during rehabilitation after a back injury or postpartum, but also distributed load across multiple joints, benefiting overall health and wellness by decreasing pressure on individual joints while lifting.
