She Strengthens

Unlock the Power of Compound Exercises

When it comes to working out, time is of the essence. We’re all busy, and finding a routine that fits into our packed schedules can be a challenge. That’s why compound exercises are a game-changer. These moves recruit multiple muscle groups at once, saving you time and energy while delivering incredible results.

What Are Compound Exercises?

Compound exercises are movements that engage multiple joints and muscle groups simultaneously. Examples include squats, lunges, and push-ups. These exercises work multiple areas of the body at once, making them a highly efficient way to build strength and endurance.

The Benefits of Compound Exercises

So, why should you incorporate compound exercises into your workout routine? Here are just a few benefits:

• Time-Efficient: Compound exercises work multiple muscle groups at once, saving you time and energy.
• Increased Strength: By engaging multiple muscle groups, compound exercises help build overall strength and endurance.
• Improved Coordination: Compound exercises require coordination and balance, which can improve your overall athletic ability.

25 Compound Exercises to Try

Ready to give compound exercises a try? Here are 25 moves to get you started, divided into beginner, intermediate, and advanced levels:

Beginner Compound Exercises

1. Box Crawl: Start on hands and knees, then crawl forward in a box formation, engaging your core and legs.
2. Bird Dog: Start on hands and knees, then lift your right arm and left leg off the ground, holding for a moment before switching sides.
3. Rotational Lunge: Stand with your feet together, then step back with one foot and lower into a lunge, rotating your torso as you move.
4. Hinge and Reach: Kneel with one foot forward, then reach overhead with one arm and hinge at the hips, engaging your core and legs.

Intermediate Compound Exercises

1. Rotational Squat Lift: Stand with your feet wide apart, then lower into a squat and lift a weight up towards your shoulder, rotating your torso as you move.
2. Quadruped Row to Arm Extension: Start on your hands and knees, then lift a weight off the ground and row it towards your chest, extending your arm overhead.
3. Push-Up with Row: Start in a plank position, then perform a push-up and row a weight towards your chest, engaging your upper back and shoulders.
4. Squat to Overhead Press: Stand with your feet hip-width apart, then lower into a squat and press a weight overhead, engaging your legs and shoulders.

Advanced Compound Exercises

1. Split Squat Chop: Stand with your feet wide apart, then lower into a lunge and chop a weight down towards your hip, engaging your legs and core.
2. Hip Drive Halo into Bottoms-Up Lunge: Sit on the floor with your butt resting on your heels, then drive your hips forward and lift a weight overhead, engaging your glutes and core.
3. Reverse Lunge with Biceps Curl: Stand with your feet together, then step back with one foot and lower into a lunge, curling a weight up towards your shoulder.
4. Glute Bridge Chest Press: Lie on your back with your knees bent, then lift your hips up towards the ceiling and press a weight up towards your chest, engaging your glutes and shoulders.

Put It All Together: A Highly Efficient Workout

Ready to put these compound exercises into action? Try this highly efficient workout routine, created by certified trainer Brynn Putnam:

• Warm up with 5-10 minutes of cardio
• Perform each exercise for 60 seconds, resting for 30 seconds between moves
• Repeat the full circuit up to 3 times
• Finish with a squat jumpback to push-up sequence, performing 10 reps in 60 seconds and resting for the remaining amount of time

With these compound exercises and workout routine, you’ll be on your way to building strength, endurance, and coordination in no time!