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

  • Select a light dumbbell and hold it vertically in front of your chest with both hands.
  • Push your hips back and sink into a squat while maintaining a long spine.
  • To return to standing, push your feet into the floor while driving your hips forward.

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

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

  • Balance on your left leg with a slight bend in your knee.
  • Lean forward at your hips while extending your right leg behind you.
  • As you return to standing, step forward with your right leg while reaching back with your right hand (rotating to your right) and overhead with your left hand.
  • Repeat on other side.

Plank Pushback to Single-Leg Balance and Hinge

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

  • Hold a high plank (push-up) position with your right leg in the air. Walk your hands back to your right foot and stand up on your left foot. Hinge at your hips to lower your hands back to the ground. Use your hands to “walk” back to the starting position.
  • Repeat on other side.

Step-Back Lunge With Dumbbell Row

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

  • Start in a standing position with your feet about hip-width apart and your knees slightly bent, and hold a dumbbell on either side of your chest.
  • Step back with your right foot as you straighten your arms to push the dumbbells in front of you.
  • Bend your right knee to drop into a lunge as you row the dumbbells back.
  • Extend your arms and step forward into the starting position. Alternate legs.

Chest Fly

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

  • Lay on your back with your knees bent and feet planted hip-width apart, a dumbbell in each hand. Press the dumbbells to the ceiling in front of your chest. This is your starting position.
  • Retract your shoulder blades and open your arms to lower the dumbbells toward the floor. Keep your elbows soft and stop the movement when your hands are a few inches above the floor.
  • Squeeze your chest and keep your arms straight and your elbows soft, to return to the starting position.
  • To maintain stability, contract your abdominals and glutes, and think about pushing your feet into the floor.

Wide Lateral Deadlift

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

  • Start in a wide stance with your toes pointed straight ahead and your feet parallel. Hold a dumbbell in front of you.
  • Shift your weight to your left leg. Maintaining a straight spine, push your pelvis backward while hinging at your hip to lower the weight toward the floor.
  • Push your left leg into the floor and drive your hips forward to return to standing.
  • Repeat on the opposite side.

One-Arm Dumbbell Curl to Torso Rotational Press

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

  • Start by standing with your feet hip-width apart and holding a dumbbell in each hand. Using your right hand, perform a biceps curl and bring the weight to your shoulder.
  • While keeping your left foot pressed into the ground, rotate your right foot and hip, turning your body to your left. At the same time, push your arm overhead into a shoulder press.
  • Lower the weight as you rotate back to the start position. Repeat using alternating sides.

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