Compound Exercises

If you struggle to find the time to fit exercise into your day, compound exercises could be the exercises for you.

Safety always first. Please always check with your health professional before starting any new exercise regime if you suffer from any condition or injury. If you are new to exercise start with lower repetitions and less weight.

Compound exercises are simply movements that use more than one muscle group at a time. Squats for example are one of the most performed compound exercises. They engage your hamstrings (upper back of your leg), Quadriceps (front of your thigh), Glutes (bottom), iliopsoas (hip flexors) and your Gastrocnemius (calf). They also can help mobilise the knee and hip joints.

They are great! For SAVING TIME whilst still benefitting from a full body workout.

I’m going to show you just three compound exercises. That will not only work the legs, but also the trunk (core) of the body and the arms.

The reps, sets, weight and rest raise used; will all depend on fitness levels. Beginners should take the full minute to recover. Advanced Fitness levels may not need to rest at all.

Exercise (1): Lunges with a Kettlebell shoulder press. 10-15 reps for 2-3 sets, 30 sec to 1 minute’s rest. Repeat on the opposite side.

Exercise (2): Wide leg squats (goblin) with upward row. 10-15 reps for 2-3 sets, 30 sec to 1 minute’s rest.

Exercise (3): Romanian deadlift (RDL). 10-15 reps for 2-3 sets, 30 sec to 1 minute’s rest.

There are absolutely hundreds of compound variations you can do using equipment or just body resistance. These three are simple and affective.