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
- 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
- Always check with your doctor if you have any injuries or conditions.
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.
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
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
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.
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.
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.
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