How to Use Compound Moves

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How to Use Compound Moves

Work multiple muscle groups at once, and you'll find those muscles you didn't know you had. This is about getting things done as efficiently as possible. Form is king here.

Glenn Hole

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Step 1 of 7

DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide

Step 2 of 7

Three moves, three sets. Simple, efficient and effective.

Step 3 of 7

Warm up: 10 minutes of light cardio and dynamic stretching.

Step 4 of 7

Hammer-Squat-Press and Calf-raise. Choose a weight that allows you to complete 8-10 reps. Do three sets with 45 seconds rest. Keep the core tight, and go steady. Change weight if you struggle.

Step 5 of 7

Lunge-Fly-Pull-Raise-Deadlift. Light weights only. X10 1 minute rest and a total of three sets. Core tight and chest stays off your thigh. Don't eat too much pumpkin pie. See what I did there?

Step 6 of 7

Pull over-chest fly, burns off lots of pecan pie. Heavy weights will pull you head first over the ball, so choose ones you can control. Each 2 move combo is a rep. 3-4 sets of 10 reps.

Step 7 of 7

Cool down: 10 minutes of light cardio and static stretching.

You're Done

Check out other guides by this author!

Glenn Hole

Calgary, Canada.

twitter.com/glennchole

Welshman living in Canada. Fitness, food, photography. Please come back and comment if you use one of my guides! Instagram @Glennchole

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Ball or bench

1 Water

Towel

Love the workout and the facts. Uber helpful, thanks!

P+K _ 6 months ago

Love the fact humor about salt.

Annie Johnson 6 months ago

Thanks Dawn. I appreciate the feedback.

Glenn Hole (author) 6 months ago

Thought this was a very well done video glenn. Great job doll!

Dawn Corley Little 6 months ago

Thanks very much Glenn. I will look into this.

Ward P 6 months ago

So Ward I would do this twice a week, walk or jog twice a week, and work the core once or twice a week.

Glenn Hole (author) 6 months ago

Yes this would be ok as a small part of your fitness regime, with light or no weights at first. Get your body used to the movements, and do more reps (15-20) if not using weights. As an absolute beginner, I would always focus on cardio (walking, building to running) and core (adapt one of my guides) for 3 weeks before introducing any weight over 10lbs. It will be hard to see true results without working the knee joint, as it integrates some of the largest muscle groups just get good footwear and a doctors advice.

Glenn Hole (author) 6 months ago

Would this be a safe program for an overweight absolute beginner? It seems to require minimal equipment. I'm also hoping for low impact in the knees

Ward P 6 months ago

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