COMPOUND EXERCISES

TOTAL BODY STRENGTH

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What Is A  Compound  Exercise?

A compound exercise  engages several different  muscle groups to perform  a lift or movement.

What Are The  Best Compound  Exercises?

The best compound lifts  are variations of squats,  deadlifts, chest presses,  shoulder presses, back  rows and pull ups.

Try the workout 👉

1

DEADLIFT,  CLEAN +  LATERAL  SQUAT

Targets: Lower body (glutes, hamstrings, hips, quads, calves), upper body (trapezius, deltoids,  lower back), abs and core.

2

BICEP CURL + SHOULDER  PRESS

Targets:  The biceps brachii  (the front of your arms),  shoulders, triceps, rear delts,  upper back and core.

3

PLANK ROW  + OPEN TO SIDE PLANK

Targets: latissimus dorsi  (or lats), upper back, chest,  shoulders, arms and core  (emphasis on obliques).

4

GLUTE BRIDGE  + SKULL  CRUSHER

Targets: Legs, glutes,  hamstrings, inner thighs,  triceps and core.

5

DUMBBELL  SNATCHES

Targets: Legs, hamstrings,  hips, glutes, back, shoulders  and deep transverse  abdomen (core muscles).

Screenshot Workout

1. Deadlift, Clean + Squat 2. Bicep Curl + Press 3. Plank Row + Open 4. Bridge + Skull Crusher 5. Snatches DO IT: 40 seconds work per exercise, 20 seconds rest.

Try this  30-Minute GUIDED WORKOUT  AT HOME

Ready for a cool down? Try my favorite guided mobility routine!