COMPOUND EXERCISES

TOTAL BODY STRENGTH

5

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!