6

6

COMPOUND EXERCISES

FULL BODY STRENGTH

What Is A Compound Exercise?

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

Can A 15-Minute Workout Be Effective?

Yes, they can be effective for increasing general fitness, getting daily steps in, weight management and improving cardiovascular health.

1

GOBLET  SQUAT +  PIVOT SQUAT

Targets: The glutes, quads and core. A functional lower body  exercise for training in  multiple planes of motion.

2

PUSH UP +  DUMBBELL  TRANSFER

Targets: Upper body —  chest, shoulders, triceps,  back (lats), abs, obliques  and core.

3

SNATCH,  RACK +  SPLIT LUNGE

Targets: Legs, hips,  hamstrings, glutes, back, shoulders and deep  transverse abdomen.

4

ROW, CLEAN  + SHOULDER  PRESS

Targets: Shoulders,  biceps, mid-back, upper  back and core.

5

GLUTE  SQUAT +  BICEP CURL

Targets: Glutes, quads, hamstrings and biceps.

6

SIT UP  + CHOP

Targets: Lower abs,  upper abs, obliques,  shoulders and back.

Screenshot Workout

1. Goblet Squat + Pivot 2. Push Up + Transfer 3. Snatch, Rack + Lunge 4. Row, Clean + Press 5. Glute Squat + Curl 6. Sit Up + Chop DO IT: 45 secs work, 15 secs rest.

TRY THE FULL  15-MINUTE  WORKOUT!

Add this 15-Minute All Standing Cardio Workout!