One of the ways that I really like to consolidate my workouts is to do compound movements. Compound movements are combining multiple muscle groups in the same exercise. Here’s a quick workout you can do to target all the major muscle groups and potentially cutting your workout time in half.
1. Squat Press
I love a squat press to not only target quads, glutes, and shoulders but this also increases the heart rate dramatically adding cardio to the mix. Feet shoulder width apart and a dumbbell in each hand, keep the weights at shoulder level while squatting until your knees reach a 90 degree angle; press the dumbbells overhead as you come back to standing position. Complete 12-15 reps to fatigue. Take 45 seconds rest and repeat 2 more times.
2. Reverse Lunge Bicep Curl
Begin standing with arms by your side, step back into a lunge keeping the front knee at a 90 degree angle at the bottom of the lunge. Perform a bicep curl on the same side as the traveling leg, come back to standing and repeat on the other side. Perform 12 reps on each side, rest 45 seconds and complete 2 more rounds.
3. Sumo squat with overhead tricep press
Separate your feet about one leg length apart with toes out at a 45 degree angle. Arms overhead holding a dumbbell or plate. Lower down until your knees are at a 90 degree angle while lowering the hands behind the head, keeping the elbows close to the ears. Stand up and extend the arms back up. Repeat 12 times, rest 45 seconds, and complete 2 more rounds. Make sure that your knees are tracking over your toes. If your knees are bowing inward, bring your feet closer together.
4. Single leg dead lift with single arm row
Balancing on your left leg with a heavy weight in your right hand, with a slightly bent knee, hinge at the hip until you feel a gentle stretch in the back of the leg. At the bottom of the hip hinge, perform a single arm row with the right arm, keeping the elbow close to the rib cage and pulling the weight up to your torso. Lower and extend the right arm then stand back up, perform 12 reps then switch to the other side. Repeat 2 more times on each side. No rest is required in between.
5. Chest Press to Bridge
Lying supine on the ground with either 2 dumbbells or one barbell. Place your feet on the ground, knees bent, and feet hip width apart. Arms extended over the chest, lower the weight to the chest. At the same time, press the weight(s) up to the sky and lift the hips off the ground. If coordination is a struggle for you, you can do one chest press and one bridge, alternating between the two. Make sure to press into your heels and squeeze your glutes at the top. 12-15 reps, 45 seconds recovery, 3 sets.
6. Plank
Finish with a minute plank! Remember the plank utilizes the entire body. It’s a great finisher for any workout!
Give this workout a try and let me know what you think!