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30 Minute Compound Workout

This workout targets upper and lower body with compound exercises.  It is not for beginners.  If you're a beginner, start with the Total Body Workout for Beginners.

  • Warm up with 5-10 minutes of light cardio
  • You can do this workout as a circuit, going through each exercise and performing each one after the other for 30 seconds to 1 minute, repeating the circuit as many times as you like.
  • You can also do this as a traditional workout, doing 2-3 sets of 12-16 repetitions and rest 30 seconds-1 minute between sets.
  • Always check with your doctor if you have any injuries or conditions.
Squats With Pushups 
Begin on hands and toes, knees bent, abs tight.  Bend knees deeper into a squat and jump back into pushup position. Either staying on toes or lowering knees to the floor, lower body into pushup.  Jump back to start and repeat.
Bent Over Row On One Leg   
Hold dumbbells in both hands and bend at the hips, keeping back flat and stomach tight, until upper body is parallel to the floor.  Lift one leg up until level with hips and pull dumbbells towards your rib cage in a rowing motion.  Continue holding this position as you row the arms up and down.
Row on One Leg
Plié Squat with upright row  
Begin with feet wider than shoulders, toes out, holding weights or bar in front of body.  Bend knees and lower into a squat, knees in line with toes.  Simultaneously, bend elbows and raise weight to chest level leading with the elbows.   Stand, lower weight and repeat
 pliesquatrow.jpg (96724 bytes)  
Front lunge with lateral raise  
Holding weights, step forward into a lunge, bending both knees to 90 degrees, front knee behind toe and elbows bent.  As you lunge, lift arms straight out to the sides, elbows bent to 90 degrees, parallel to the ground.  Step back to start, lower arms and repeat
lungelateral.jpg (97526 bytes)  
Static Lunges with Bicep  Curls/Shoulder Press  
Stand in split stance and lower into a lunge.  As you lunge, curl weights into bicep curls.  At the bottom of the lunge, lift arms straight up overhead, lower arms and stand.  Repeat for all reps and switch legs.
lungebicep.jpg (95392 bytes) lungepress.jpg (91829 bytes)  
Deadlifts with shrugs  
Stand with feet hip distance apart holding dumbbells facing thighs.  Tip from the hips and lower upper body towards the floor-back flat, knees slightly bent and dumbbells close to the body.  Squeeze butt to raise up and, still at a slight angle, shrug the shoulders up towards the ears.  Lower the shoulders and repeat, alternating deadlifts and shrugs. 
deadliftshrug1.jpg (96799 bytes)
deadliftshrug2.jpg (78849 bytes)  
Dips with leg extension  
Place weights on the floor next to the hips and hold onto them as you begin pushed off the floor, knees bent.  Bend the elbows and lower the body towards the floor as you extend the right leg straight out.  Lower the leg as you push back up and repeat, alternating legs for each rep.  
diplegextension.jpg (89517 bytes)
diplegextension1.jpg (98770 bytes)  
Horizontal Wood Chops  
Wrap tube or band around a sturdy object and stand to the left, holding handles in both hands.  Keeping the arms straight, swing the arms across the body and rotate towards the left, contracting the abs.  Return to start and repeat before switching sides.
  horizontalrotation1.jpg (119055 bytes) horizontalrotation2.jpg (85601 bytes)  

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