5 Super Effective Compound Exercises That Will Transform Your Body
Set 3
60: Deadlift and Pull Stand with feet hip-width apart with arms in front of body, palms facing in and a weight in each hand. Keeping a soft bend in knees and back flat, reach weights toward floor, stopping near ankles or shins. Return to standing, pressing hips forward slightly. Now raise weights to chest-height, keeping elbows higher than hands. Return arms to start to complete 1 rep.
30: Squat Thrust Stand with feet hip-distance apart. Place palms on ground and jump legs back into a high plank position. Jump feet back towards hands and jump straight up, immediately lowering into the next rep.
Set 4
60: Tricep Extension and Leg Raise Lie face up, arms raised in the air directly above shoulders with a weight in each hand, palms facing each other, and legs extended on floor. Keeping elbows still, lower each weight toward floor until hands are next to ears with elbows pointing to the sky. Press weights back up and lift legs to sky until feet are above hips. Lower legs back to ground to complete 1 rep.
30: Flutter Kicks Lie face up with arms by side and legs extended away from body. Raise arms, legs and torso six inches off floor and begin to “flutter” legs, alternating up and down a few inches with opposite feet.
Set 5
60: Push-Up with Row Start in a push-up position with each hand holding on to a weight that is resting on the ground. Do one push-up then row right arm to torso keeping elbow close to torso. Repeat with left arm to complete 1 rep.
30: Plank Jacks Start in high plank with wrists under shoulders, abs tight and spine long. Quickly jump feet in and out while maintaining a plank position.
