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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 Strength Workout.
  • For int/advanced:  2-3 sets of 12-16 repetitions with a 20 to 30 second rest in between sets. 
  • 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.
Deadlifts with Lunge
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.  Targets:  quads, hamstrings, glutes, and shoulders
BOSUohsquat.JPG (17602 bytes) BOSUohsquat2-1.JPG (24763 bytes)
Dumbbell Row 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 flexors, biceps.
 
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.
 
Push 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.
 
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