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Total Body Timesaver 2 - Compound Movements
This workout targets all the muscles in the body by combining exercises together.
These exercises are advanced so take your time and try the workout with light
weights until you get used to the moves.
- Beginner: Try 1 set of the exercises with no weights or, for easier
exercises, try a Beginner
- For int/advanced: 2-3 sets of 12-16 repetitions with a 20 to 30 second rest in between
- When choosing your weight, make sure you have enough to challenge
you but not so much that you can't complete the exercises.
- Check with
your doctor if you have any injuries or medical conditions.
With weights in front of thighs, tip from the hips with the knees
slightly bent and lower the weights to the knees or mid-shin.
Squeeze the hams and glutes to come up then take the right leg back into
a lunge. Come back to start and repeat with the left leg.
Targets: the entire lower body.
|Squat with Overhead Press
Stand on a BOSU (as shown) or floor and hold dumbbells at ear level, elbows bent. Lower into a squat, abs in and back
straight and push back up while pushing the weights straight overhead.
hamstrings, glutes, and shoulders
on One Leg
Bend torso parallel to the floor holding a weight in the right
hand. Take the left leg up behind you and balance on the right leg
as you bend the arm, bringing the elbow up to torso level and squeezing
the back. Targets: standing leg, back, arms.
|Front Kick/Bicep Curls
Stand holding weights and take the right knee up level with the
hips. Do a bicep curl and, at the same time, extend the right leg
out, squeezing the quad. Return to start and repeat for 8 reps.
Switch legs and finish up the set. Targets: quads, hip
|Chest Flies with
Inner Thigh Squeeze
Lie on the floor with legs in the air and squeeze a ball between the
feet. Hold weights straight up over the chest and lower the arms
down towards the floor, keeping the elbows slightly bent. Return
to start, keeping pressure on the ball throughout the flies. This exercise works the chest
and inner thighs.
Up with Leg Lift
In pushup position (on the knees or toes), lower into a pushup
keeping the abs contracted. Pushup back up and lift the right leg
off the floor and out to the side. Repeat the pushup, lifting the
left leg. Alternate for 8-10 reps. Targets: chest, arms and glutes
|Front Raise with Tricep Extension
Sit or stand holding weights with the palms facing in. Sweep the arms
up and overhead until the arms are next to the ears. Bend the
elbows and lower the weights behind the head. Straighten the arms
and sweep them back down.