Workout Routines

3 Compound Combination Moves for Total Body Fitness

Increase power, endurance, and muscle mass throughout your body with these efficient compound moves.

For those of you who lead a hectic lifestyle and don't think you have time to build a kick-ass body, think again. The simple solution to your dilemma is combination compound training

This style of strength training quickly builds muscle mass and dramatically enhances overall fitness while strengthening the body as a whole.

Performing compound exercises will help you save time as well as increase your power and endurance. This is because compound movements hit numerous muscle groups as you perform multi-joint movements through a range of motion. 

Here are three great compound movements to get you in superior shape without spending hours at the gym:

Compound Exercise 1: Squat jump into lunge 

Target muscles: Quadriceps, hamstrings, calves, and glutes

- Set up a barbell on a rack, then slowly lift it off of the rack and onto the back of your neck. *The barbell should be a light/moderate weight that will allow you to confidently jump up without getting injured.

- Ensure your feet are shoulder-width apart.

- Jump straight up into the air and land into a squat position.

- On completion of the squat go straight into a lunge, right leg in front of left, then lunge your left leg in front of your right. This constitutes as 1 rep.

Perform 12-15 reps x 8 sets 

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