How to Use Compound Moves

by Glenn Hole

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.


  • Weights
  • Ball or bench
  • 1 Water
  • Towel
  • Instructions

    Step 1

    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

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

    Step 3

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

    Step 4

    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

    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

    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

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