Best 5 Compound Exercises for Full Body Strength

Are you struggling to find time for the gym or feeling overwhelmed by crowded fitness spaces? Perhaps you're looking for an efficient way to build strength without needing a lot of equipment or space. Compound exercises are the answer. They engage multiple muscle groups, providing a full-body workout in a fraction of the time. In just 25-30 minutes, you can target major muscles and burn approximately 200-300 calories, making your workout both effective and efficient.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned Estimate: 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Start your workout with a dynamic warm-up to prepare your muscles and joints.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Bodyweight Squats - 1 minute (slow tempo, 2 seconds down, 1 second pause, 2 seconds up)
4. Torso Twists - 1 minute (gentle twisting motion)
5. High Knees - 1 minute (30 seconds at a moderate pace, 30 seconds faster)

Best 5 Compound Exercises

1. Squat to Press (Thrusters)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Press directly overhead without arching your back.
• Modification: Perform without weights for an easier version; increase weight for a harder version.

2. Push-Up (or Knee Push-Up)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to knees for an easier version; elevate feet for a harder version.

3. Bent-Over Dumbbell Row

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Squeeze your shoulder blades together at the top.
• Modification: Use water bottles for lighter weight or perform a standing row for easier variation.

4. Deadlift (Dumbbell or Bodyweight)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep the dumbbells close to your legs as you lift.
• Modification: Perform a single-leg deadlift for increased difficulty; use both legs for a simpler version.

5. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 1 second per tap
• Form Cue: Minimize hip movement while tapping your shoulder.
• Modification: Drop to knees for an easier version; increase speed for a harder version.

Workout Summary Table

| Exercise | Reps | Sets | Rest | Tempo | |----------------------------|-----------|------|----------------|---------------------------| | Squat to Press | 12 reps | 3 | 45 seconds | 2 down, 1 pause, 2 up | | Push-Up | 10-15 reps | 3 | 45 seconds | 2 down, 1 pause, 2 up | | Bent-Over Dumbbell Row | 12 reps | 3 | 45 seconds | 2 up, 1 pause, 2 down | | Deadlift | 12 reps | 3 | 45 seconds | 2 down, 1 pause, 2 up | | Plank to Shoulder Tap | 10 taps/side | 3 | 45 seconds | 1 second per tap |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your muscles recover.

1. Standing Forward Bend - 30 seconds
2. Child's Pose - 1 minute
3. Cat-Cow Stretch - 1 minute
4. Seated Hamstring Stretch - 30 seconds per leg

Complete in: Approximately 25-30 minutes.

Conclusion

Incorporating these compound exercises into your routine will not only enhance your strength but also save you time and space. Aim to perform this full-body workout 3x per week with rest days in between. As you progress, consider increasing the weight or reps to continue challenging yourself.

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