Many times in my Columbia boot camp (technically located in Clarksville but borders Columbia) I have my students do Compact Chain workouts. Through research it’s been shown that doing the Compact Chain (fast paced movements from one strength training routing to another) is 10X more effective at burning fat than doing cardiovascular exercise and strength training separately! That’s a big difference. Imagine just how much more a person could get from that type of workout versus the typical workout that they do at the gym. Since many people have a weight-loss goal, this is a great way to make that goal become a reality. That’s why I recommend that my boot camp students do their home exercises that way. The Compact Chain workout can be done with varying exercises so doesn’t have to be the same chain each time. Also since I want everyone to get a full body workout, I have each exercise repeated throughout the chain. Here’s the sequence of the Compact Chain workout that I have been doing:
1. Push-ups (works the chest, shoulders, triceps and abdominal muscles)
2. Bent over row (for the back and shoulder muscles)
3. Tricep kick-backs (for the tricep muscles)
4. Bicep curls (for the bicep muscles)
5. Shoulder press and a squat with a calf raise (works the shoulders and legs (quadriceps, hamstrings and calf muscles)
Normally for Compact Chains, you pick one exercise that you increase the repetitions for each time. The other exercises are done once every time. For example, if you decide that you want to focus on the push-ups, for each round of the Compact Chain you would increase the push-ups by one repetition. So if you do 9 rounds of Compact Chains, the last round you would be doing 9 push-ups. All of the other exercises you would only do once for each round.
In my Columbia boot camp, I do the compact chains with my students a little differently. Instead of increasing only 1 exercise for each round, I have them increase each exercise for each round of the Compact Chain. Therefore if you did the Compact Chain 9X, you would finish the last round doing each exercise 9X. I have found through the experience of my boot camp and personal training students that they have lost inches and toned up through this challenging and effective version.
I want everyone to be able to come up with their own Compact Chain workout. Please comment below about the Compact Chain that you put together. Also if you aren’t in my Columbia boot camp (or any other boot camp), email me at firstname.lastname@example.org to get a free trial session.