Compound Exercise Workout

Below is a  compound exercise workout. This means you work the same muscles for 3 sets, then move on tho the next. This pushes the muscle almost to fatigue so it can improve strength.

Warm Up

Warming up is VERY important! So gradually build your heart rate up by using a Treadmill, Elliptical, or Bike. Start slow then gradually get faster, and it should take at least 8-10 minutes. Stop and stretch, then do all of these exercises in order for 3 sets.



  • One Leg Squat – 10 on each leg
  • Glute Bridge – 10


  • Shoulder Press – 10
  • Shoulder Raises – 10


  • Step Ups – 10 on each leg
  • Side Lunges – 10 on each leg

Back and Biceps

  • Pull ups – 10
  • Bicep Row – 10

Chest and Triceps

  • Push Ups – 10
  • Chest Fly – 10

Visit the Strength Training and Cardio Training pages for more information on the equipment.

Foam roll before and stretch after the workout! For an example click here.

If you have any questions on this compound exercise workout, please let me know by leaving a comment below!

Live Well and Live On,


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