If you’ve been wanting a movement-packed workout that targets multiple muscles at once, look no further. These movements, called compound exercises, have many benefits.
According to the American Council on Exercise, exercise improves efficiency, improves overall coordination, improves flexibility, and increases heart rate compared to exercises that work one muscle at a time. Plus, it’s time-efficient, so it’s perfect if you don’t have a lot of training time in your schedule.
The following training is created by or Artzi, CPTLead Group Fitness Instructor. vernal equinox He is also the creator of a fitness platform Oriarsemphasize pulse and hold movements, such as hollow holds and hip thrusts with pulses. And of course, every exercise works multiple muscle groups at the same time. The best part? It only takes 30 minutes.
join the club
If you’re participating in the January 2025 Good Moves Club Winter Challenge (if you haven’t already, register here!), this is your week 2, day 13 workout. You can follow the full-length training with Artzi. Training below. This efficient workout includes a warm-up and 6 strength-based exercises.
warming up
Do each exercise for 30 seconds. Complete 1 round.
1. Strike
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Stand with your feet hip-width apart and your arms at your sides. Bend forward at the waist and reach toward the floor. Keeping your feet in place, walk your hands forward and get into a high plank so your shoulders are over your wrists. Pause and engage your core. Return your hands to your feet and return to a standing position. repeat.
2. World’s largest stretch (alternate sides)
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Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists. Step your right foot forward and place it outside your right hand. Keeping your hips square, lift your right hand toward the ceiling and rotate your chest toward your right leg. Let’s focus our eyes on the fingertips. Pause, then return your right hand to the floor and return your right leg to a plank position. Repeat on the other side. Continue alternating.
3. Cat and Cow Pose (Bitilasana Marjaryasana)
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Get on all fours and place your hands and knees on the floor. Place your elbows and shoulders over your wrists and your hips over your knees. Slowly arch your spine and lower your stomach toward the floor. Look up while pulling your tailbone toward the ceiling (cow pose). Slowly transition into a rounded spine, tilting your pelvis forward and pulling your chin toward your spine (cat pose). Continue alternating between cow and cat poses.
4. Deep squat with thoracic twist (left and right alternating)
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Place your feet slightly wider than shoulder width apart and clasp your hands in front of your chest. Inhale, bend your hips and knees, and lower your butt until your thighs are parallel to the floor (lower if comfortable). As you exhale, press your legs evenly, place your left hand on the floor and, while squatting deeply, raise your right arm to the sky. Twist your torso toward your right hand and reach toward the ceiling. Pause and center your torso. Repeat on the other side. Continue alternating.
5. Hamstring sweep (alternate sides)
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Stand with your feet hip-width apart and your arms hanging by your sides. Bend your left knee slightly and step your right foot forward, bending your toes. The right leg should be straight. Lean your torso forward until it is almost parallel to the floor and extend your arms back. Next, swing your arms forward and up so that your biceps are next to your ears. You should feel a stretch in the muscles in the back of your right thigh. Repeat on the other side. Continue alternating.
6. Jumping Jack
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Stand with your feet together and your arms at your sides. Spread your legs out to the sides while raising your arms above your head. Finish the repetition by jumping your feet together and bringing your arms back to your sides. Keep your toes light and your knees softly bent when jumping. repeat.
training
You will need a bench, box, sofa, or wide chair for this workout. Perform each exercise once, resting for 60 seconds before proceeding to the next round. Do 2-4 rounds in total.
beginner: Do each exercise for 30 seconds, rest for 30 seconds, then move on to the next exercise. Intermediate: Do each exercise for 40 seconds, rest for 20 seconds, then move on to the next exercise. Advanced: Perform each exercise for 60 seconds before moving on to the next exercise.
1. Hip thrust with pulse
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Sit on the floor with your middle back against the edge of a bench, box, sofa, or wide chair. Clasp your hands in front of your chest. Place your feet on the floor about hip-width apart. You can also turn your feet slightly outward depending on what feels most comfortable. Squeeze your glutes and press through your heels to lift your hips toward the ceiling. Keep your back flat and your head facing the wall in front of you. At the highest point of the movement, fully extend your hips and squeeze your glutes to lock your hips. Your shins should be vertical, your knees should be neutral or slightly rotated outward, and your legs should form a 90-degree angle. Pause and slowly lower your hips to the floor. Raise your hips halfway and lower them back to the floor. Lift your hips up, keeping your hips fully extended. repeat.
2. Push-ups with reach
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Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Bend your elbows at a 45-degree angle to your body and lower your body to the floor. Press your palms to push off the floor and return to a high plank, keeping your body in a straight line. Raise your hips back to an inverted “V” position. Extend your right arm and tap your left shin. Return to high plank position. Do another push-up. At the top of the push-up, raise your hips back into an inverted “V” position. Extend your left arm and tap your right shin. Return to high plank position. Repeat, alternating which arm you extend to your leg.
Do a modified push-up on your knees or do a push-up with your hands outstretched.
3.Hollow hold
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Lie on your back with your knees bent at 90 degrees and extend your arms overhead so your biceps are near your ears. Raise your head, neck, and shoulders a few inches off the floor. Stretch your legs straight out in front of you. Tighten your core and hold this position for the allotted time.
4. Forward lunge (alternate sides)
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Stand with your feet together. Fold your hands in front of your chest. Step forward with your left leg and bend both your front and back legs at a 90-degree angle. Keeping your chest high, bend your knees and controllably lower yourself toward the floor. Continue lowering until your back knee is about 1 inch off the floor (or as low as you can comfortably go). Step out with your left foot to return to the starting position. Repeat, this time stepping forward with your right foot. Continue alternating your legs for the allotted time.
Lateral lunges or reverse lunges work the same muscles while easing your knees.
5. Superhero pulldown
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Lie on your stomach with your legs behind you and your arms in front of you. Lift your legs and upper body a few inches off the floor. As you lift, pull your elbows down to create a goalpost shape with your arms. Slowly return your arms to the starting position and extend your hands above your head. Continue to reach up and down for the allotted time.
6. From jumping jacks to plank jacks
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Stand with your feet together and your arms at your sides. Spread your legs to the sides while raising your arms above your head. Finish the repetition by jumping your feet together and bringing your arms back to your sides. Keep your toes light and your knees softly bent when jumping. Perform two more jumping jacks (3 jumping jacks total). Place your hands on the floor shoulder-width apart and jump your feet up onto a high board. Your body should form a straight line from your heels to your hips and to the top of your head. Jump your legs to the sides while maintaining the plank position. Then jump your legs back up. Perform two more plank jacks (3 plank jacks total). Then jump your legs forward to stand up and repeat the jumping jack. Repeat the pattern of 3 jumping jacks, then 3 planking jacks.
