alternate step-ups with hammer curls, dumbbells (50 seconds).plank with triceps extension, dumbbells (50 seconds).pushups with single-leg knee drives (50 seconds).plié squat or upright row, dumbbells or kettlebell (50 seconds).stationary lunge with lateral raise, left leg front holding dumbbells (50 seconds). stationary lunge with lateral raise, right leg front (50 seconds).One example of circuit training may involve: Some examples of compound exercises include deadlifts, pushups, squats, and circuit training.Ĭircuit training involves doing short, intense bouts of exercise with small periods of rest in between. People can do most of these exercises from a standing position using free weights, body weights, or a barbell. Therefore, experts tend to recommend compound exercises for people with endomorphic bodies.Ĭompound exercises use multiple body tissues and units at the same time and encourage body control. They also encourage the body to use fat for fuel. However, healthy muscle helps increase metabolism because, unlike fat cells, muscle tissues burn calories, even when resting. They also tend to have excess body fat, which triggers the body to release estrogen, reducing testosterone levels and hindering muscle growth. These people often have a low percentage of muscle mass, although they have large, wide bones typically capable of bearing large, strong muscles. Strength and weight training exercises are an important part of almost any weight loss plan, especially for people with an endomorph body type. People with an endomorph body type can try doing 30–60-minute SST sessions two to three times per week. Good SST exercises include walking, jogging, and swimming.
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