As a momma of an on-the-go little one, as a full time teacher, as a busy person in general, I don’t have the time to hit the gym for an hour everyday. I do what I can when I can, and that includes 15-minute workouts. Every Monday and Wednesday at school, there is a group of teachers who workout together. Sometimes I plan them, and when I do, I try to get the most bang for my buck. Meaning, I squeeze in as much as I can in fifteen minutes while working the entire body. That’s why I love compound exercises. They work more than one muscle group at a time. Check out the workout we did this week using just a set of dumbbells; it definitely left me sore!
Summer Bod Compound Workout
~ complete each move for 15 reps ~ repeat circuit 3 times ~
- Plie Squats & Shoulder Press: Turn your toes out, squat down ensuring your knees don’t go over your toes, and stick out your tush. As you come up, press your dumbbells up for the shoulder press.
- Sit Ups with Dumbbell: Get in your sit up position. Extend your arms while holding one dumbbell, and sit up. Keep arms extended the entire time.
- Bent Over Row & Tricep Kickback: Slight bend in your knees, straight back, row arms while squeezing shoulder blades together (like you are starting a lawn mower). Once dumbbells are by your shoulders, shoot them back by extending your arms for a tricep kickback.
- Butt Kick & Hip Opener: (no dumbbells required) Get down on all fours, lift one leg up, and kick up to the sky. Remove to starting position, lift one leg up, and open hip up to the side.
- Lying Chest Fly & Chest Press: Lay on back, start hands on top of chest extended, slowly bring them down out to the side, and back up again for a chest fly (pretend you are hugging a big tree). Then, bring them down to your chest, and press up for chest press.
- Oblique Twist with Dumbbell: Lay on back, sit up half way, hold one dumbbell with both hands, and twist to one side. Switch sides by rotating your upper body. For an added challenge, hover your legs a few inches off the ground.
- Stiff Legged Deadlift & Bicep Curl: With a slight bend in your legs and a straight back, hold dumbbells down in front of your ankles. Stand up while curling dumbbells up.
There ya have it!
What two moves do you like to combine for a compound exercise?