Get an efficient and effective full-body workout, with this dynamic compound movement routine that will sculpt your body without repeat exercises or jumps!
I used a set of 5kg/11Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: Complete each exercise for 50 secs work/10 secs rest. 30 secs rest between circuits. Finisher 30 secs work/10 secs rest
______________________________________
Circuit 1
1️⃣Single to Double Thruster
2️⃣Deadlift to Front Raise
3️⃣Lateral Lunge to Bentover Row
4️⃣Wide to Close Curls
5️⃣Goblet Squat Clean & Press
6️⃣SL RDL to Upright Row (L) side
7️⃣SL RDL to Upright Row (R) side
8️⃣One DB Front Press & Twist
9️⃣Alt High Knee Pulldown
.
Circuit 2
1️⃣Squat with X Body Press
2️⃣Deadlift to Reverse Fly
3️⃣Sumo Squat to Curl then Swing
4️⃣Press to 2 x O’head Tri Ext
5️⃣Rainbow Reverse Lunge
6️⃣Lateral Lunge Shift with Front Press
7️⃣Row to Raise
8️⃣O’head DB Squat to Alt Knee Drive
9️⃣X Body Arnold Press Crunch (50/50)
.
Circuit 3
1️⃣Narrow Squat to Lateral Raise
2️⃣Single to Double Arm Bentover Row
3️⃣Curtsy Lunge with Shoulder Sweeper
4️⃣1 1/2 Stiff Leg Deadlift
5️⃣Renegade Row to Squat Pulse
6️⃣Standing One DB Hex Press & Kick
7️⃣Reverse Lunge & Snatch
8️⃣Sumo Squat Hold Stir the Pot
9️⃣Bear DB Drag
.
Finisher
1️⃣Side V Crunch (L) side
2️⃣1 1/2 Bent Knee Situp
3️⃣Side V Crunch (R) side
4️⃣Bent Knee Leg Lowers
5️⃣Plank Hip Twist
*Workout Complete 🔥Burn 258 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
I recommend these Amazon Products:
Large Exercise Mat:amzn.to/3sIpRUq
15 Pounds Dumbbells:amzn.to/46kpPzP
20 Pounds Dumbbells:amzn.to/3sIpwB8
30 Pounds Dumbbells:amzn.to/3QC3isM
3 Tier Gym Rack:amzn.to/3G4ctNq
A Frame Gym Rack:amzn.to/3MJMQWh
Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! buymeacoffee.com/pennyb
Follow my EXACT weekly training routine on my Garage Fitness Girl App 📲 garagefitnessgirl.app
For more videos like this compound movement workout make sure to hit subscribe and tick the notification bell so you never miss another full body compound workout for weight loss or no jumping workout
/ pennybarnshaw
New Videos every: Tuesday & Friday
Subscriber Count:198.536
#compoundworkout #nojumpingworkout #garagefitnessgirl
FOLLOW ME
Website: www.garagefitnessgirl.com
Instagram: / garagefitnessgirl
Facebook: pennyfitness...
Pinterest: www.pinterest.com.au/pbarnshaw/
DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo