January 10, 2024

Full Body Workout with 3 Compound Moves

If one of your new years resolutions was fitness, you need this full body workout featuring just three compound moves!

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Looking to get more bang for your buck during workouts?! Me too! It’s hard to find time to workout, so getting them in quickly is the most realistic way to add in several workouts a week. If it’s more than 30 minutes to an hour, I won’t find time for it. You will want to start adding more compound moves to your list, and these 3 moves are perfect for a total body workout.  Compound moves use several muscle groups collaboratively to perform a movement. That means that compound moves will work much more of your body all at once. It’s a win win! 

Full Body Workout with 3 Compound Moves

Dumbbell plank row – This exercise is a great workout that focused on your core while working out your lats and shoulders also. While gripping the dumbbells with both of your palms facing each other, you will get into a plank position with your feet spread apart. Make sure you squeeze your glutes as you “row.” You will then row by using your lats to pull each of the dumbbells back to chest height. You will alternate each side. This exercise is great to workout your entire body.

Bicep curl to arnold press – This exercise is a great arm and compound shoulder exercise for your shoulders, deltoids, biceps and triceps. It will have your upper body looking so good! To do this move, you are basically combining a bicep curl and an arnold press.

You will start with your arms by your side holding dumbbells. Your palms will face forward. You will then curl both arms upward at the same time. From there, your dumbbells should be right in front of your shoulders at collarbone height. Your hands should be facing you. As you press your dumbbells up, you will want to rotate your hands to face away from you until you are in a regular shoulder press movement. From there you will drive the weights upward until your elbows are fully extended. After you complete one rep of a bicep curl arnold press, reverse the movement back to the starting position.

Dumbbell reverse lunges – These lunges are a lower body movement that targets the quads, glutes, hamstrings and hips. As you stabilize yourself, it also works your core. To do these reverse lunges, you will stand upright with a dumbbell in each hand. Step backward with your right leg and lower your upper body down. Keep your torso upright and maintain balance. Step forward and go back to your starting position. Repeat the same move with your left leg.

If I’m looking to squeeze in a quick workout, I love to do 3 sets of each of these moves. I typically do about 10 reps per set. For the lunges, you will do 3 sets of 10 per side. Let me know if you try this 3 move workout. What are your favorite workouts this year?


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