5 Super Effective Compound Exercises That Will Transform Your Body
my fast and effective routine below, you’ll find five of my favorite compound exercises that will activate and tone your core while sculpting lean muscles from head-to-toe. There are also a few extra-challenging moves designed to burn out your muscles and drive your heart rate up for even more fat-burning power. All you need to do this workout is eight minutes and a set of medium-weight dumbbells—here’s a guide to how to choose the right weight. Ready to sweat?
Consider my 60/30 routine your fast and furious #UpNOut compound exercises challenge—all you need is eight minutes and a set of dumbbells.
The 60/30 workout: Perform each compound dumbbell exercise for 60 seconds, completing as many reps as you can. Then, ditch the weights and immediately do 30 seconds of the “burnout” exercise.
Set 1
60: Squat and Press Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.
30: Squat Jump Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.
60: Lunge and Curl Stand with feet together and a weight in each hand. Step right foot forward and bend both knees to create two 90 degree angles with legs. Turn palms to face away from body and curl weights to shoulders. Lower weights back to sides, stand and step right foot back to meet left. That’s 1 rep, alternate sides with each rep.
30: Flunge (flying lunge) Start in a lunge position with right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with left foot forward. Continue alternating sides with each rep.
Set 3
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