Total-Body Strength Training Workout

Compound movements are great for efficient strength-training, as you challenge muscles large and small to do the work itself and stabilize your posture. The result is a total-body workout that doesn’t require a lot of time or equipment. Form is what will make your compound movements most effective, so be sure to control the movements and even practice without weight until you are confident.

Prep a. Dumbbell Deep Goblet Squat

Reps: 6
Sets: 1-2
Rest Interval: 30-45 seconds

Prep b. Single-Leg Balance Hinge to Lockstep and Type 2 Rotation

Reps: 6 each side
Sets: 1-2
Rest Interval: 30-45 seconds

Plank Pushback to Single-Leg Balance and Hinge

Reps: 6-8 each side
Sets: 3-4
Rest Interval: 30-45 seconds

Step-Back Lunge With Dumbbell Row

Reps: 6-8 each side
Sets: 3-4
Rest Interval: 30-45 seconds

Chest Fly

Reps: 10-12 each side
Sets: 3-4
Rest Interval: 30-45 seconds

Wide Lateral Deadlift

Reps: 6-8 each side
Sets: 3-4
Rest Interval: 30-45 seconds

One-Arm Dumbbell Curl to Torso Rotational Press

Reps: 10-12 each side
Sets: 3-4
Rest Interval: 30-45 seconds

Photo credit: freemixer, Getty Images
GIFs: Tom Casey, box24studio.com