5 Compound Exercises to Maximize Your Results

Get a great workout in half the time with these five compound moves that work multiple muscle groups simultaneously.  For a description of each exercise, along with modifications, see below.

1. Curtsy Lunge with Knee Tuck and Hammer Curl - 10 Reps each leg

Stand with feet hip width apart and weights down at your sides.  Take a step back with your right leg, crossing it behind the left.  Bend both knees and lower your body toward the floor until your knees form 90 degree angles.  Return to a standing position, tucking your right knee into your chest and keeping your core tight while simultaneously performing a hammer curl with both arms.  (To modify, touch your toe to the floor to maintain balance or keep both feet flat on the ground while performing the hammer curl.)  Complete 10 reps, then switch legs, crossing your left leg behind the right and tucking your left knee into your chest.

2. Push-up Renegade Row - 10 Reps (5 each arm)

Set two dumbbells parallel on the floor shoulder width apart. Assume a push-up position with hands grasping the weights.  Perform a push-up, keeping your core tight and back straight.  To modify, perform the push-ups from your knees.  At the top of the push-up, pull the right dumbbell up to a row position, keeping arms close to body so that your elbow brushes against your rib cage.  Slowly lower the right weight to the ground and repeat with the left side.  Perform 10 reps (5 each arm).

3. Sumo Squat with Arnold Press - 10 Reps

Stand up straight with feet in a wide stance and toes pointing out.  Hold the weights in front of you at upper chest level with your palms facing toward you.  Lower down into a sumo squat position, keeping your back straight, knees behind your toes, and thighs as close to parallel to the ground as possible.  As you stand up, raise the weights as you rotate the palms of your hands until they face forward.  Completely extend your arms over your head, pause at the top, and then slowly lower them back down to the starting position (i.e. upper chest level).  Perform 10 reps.  To modify, perform body weight squats (no weights) with feet shoulder width apart, feet parallel, and arms out for balance.  Keep your knees behind your toes as you lower down to as close to 90 degrees as possible.  Squeeze the glutes, then stand up.  Perform 10 reps.

4. Triceps Kickbacks - 10 Reps

Choose a lighter weight for this exercise.  Stand with feet hip width apart and assume a kick-back position – bent knees, chest forward, and back straight.  Keeping your core tight and your arms close to your torso, begin at a 90-degree angle between your forearm and upper arm.  While keeping upper arms stationary, extend your lower arms back until arms are completely straight.  Slowly lower the weights back to starting position and repeat for a total of 10 reps.  To modify or for individuals with low back pain, use a bench or chair for support.  Place your left knee and hand on the bench for support and perform 10 reps with your right arm.  Switch, placing your right knee and hand on the bench and performing 10 reps with the left arm.

5. Forward Lunge with Bent Over Row - 10 Reps each leg

Stand up straight with weights at your sides.  Lunge forward with your left foot, keeping your knee behind your toes, back straight, and head up.  At the bottom of your lunge, lean forward at a 45 degree angle.  Perform an upright row, lifting the weights to your side while keeping your elbows close to your body.  Squeeze your back muscles while keeping your core engaged.  Slowly lower the weights, then push off (or step back) with your left foot to return to a standing position.  To modify, omit the bent over row or complete a standard forward lunge without weights.  Complete 10 reps, then repeat with the right leg.

Take a short break, then repeat the circuit 1-2X to complete your workout.

Looking for more exercises like this one?  Check out my Exercise Library, download my free 7-DAY JUMP START GUIDE with healthy recipes, simple workouts, and daily devotions, and/or click below for more information about the following workout programs:

21 Day Fix - Simple fitness and nutrition in 30 minutes a day.  Great for beginners!
21 Day Fix Extreme - A step up from the basic program to take your nutrition and fitness to the next level.
Clean Week (FREE) - A perfect starter program.  Includes cardio, strength, core, and active recovery.
80 Day Obsession - 80 different workouts to slim & tone, plus a complete nutrition program.

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