We can never stick to workouts because we think we have to spend long hours in the gym to get the best results. Actually, just a few minutes daily can be enough to hit your goal. This article will introduce you to a type of workout called compound exercises They are moves with dual functions that activate multiple muscle groups at the same time, letting you make the most of your limited workout time.
The program below includes 15 minutes and 8 super effective compound exercises. They not only strengthen your arm, leg, and core muscles but also improve your balance.
Equipment Light weights or dumbbells
Instructions Do each exercise 10 to 12 times then move to the next one. It's better not to rest long. Aim to do the workout 4 to 5 days a week.
First: Squat to Shoulder Press
Stand with your feet apart holding weight in each hand. Put your hands on your shoulders, then squat down, stand back up, and press your arms overhead.
SecondLunge to Single-Arm Row
- Step your left foot forward and right foot back. Hold a dumbbell in your right hand by your side and place your left hand on your left thigh.
- Bend your knees while bringing the weight down, then lift your right elbow up toward the ceiling. Keep the dumbbells by your body. Do 10 to 12 reps each side.
Third: Deadlift to Bicep Curl
- Stand holding a dumbbell in each hand with your feet and legs slightly apart. Relax as you lower the weights to your shins, keeping them close to your legs. Then as you stand, bend your arms toward your forearms.
Fourth: Curtsy Lunge to Upright Row
- Stand with your feet shoulder-width apart and arms at your sides holding a light dumbbell in each hand. Then place your left foot on the mat and point your right foot backwards to the left. Bend your right knee and lean forward.
- Then return to the starting position and repeat on the other side. Do 10 to 12 reps on each side.
Fifth: Bridge to Headbanger
- Lie on your back with your knees bent and arms stretched over your chest holding a dumbbell in each hand. Press your feet down and lift your hips, then bend your elbows bringing the weights to your ears, then extend your arms.
- Lower your hips and repeat this 10 to 12 times.
Sixth: Pushup to Plank Jack
- Sit in a plank position with your hands under your shoulders then do push-up exercises.
- Then jump with your feet to the sides of the mat.
- Repeat the move 10 to 12 times.
Seventh: Russian Twist into a Pike
- Sit on the mat with your knees bent then lean back a little and lift your feet a few centimeters off the ground so you're balanced on your butt.
- Twist your torso left then right and in the middle lift your feet toward your chest keeping them straight Repeat the exercise 10 to 12 reps.
