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.

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

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 sides.

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