Compound movements mean EFFICIENT workouts!

I’m all about making workouts fit into a daily schedule that is already loaded with work, school, family, EVERYTHING! Compound movements help us to achieve just that when we think about focusing on strength training in particular!

Most people think about using machines when working out to isolate biceps or legs, etc. This is fine if your goals are around muscular growth and increased mass – you can isolate muscle groups and focus solely on them. However, if you want an efficient workout focusing on overall strength that incorporates multiple muscle groups this will help in many areas!

* Saves time – more muscles working at once!
* Gets the heart rate up for added caloric burn – large muscle groups make the body work harder, why not use them?!
 * Helps stability and balance – You can challenge your proprioception a.k.a. awareness of your environment by utilizing more muscle groups at once.
 * Partners muscles together for efficient and functional movement – In every day living you have to use your whole (we’re not always sitting) so these movements can translate into functional, every day living.
What are some compound exercises that you should incorporate into your workout for effective fat burning and strength?

Chest flies with leg raise (Abs and Chest)

Thruster (Legs and Shoulders)

Lunge to Bicep Curl (Arms/Biceps and Legs)

Dumbell or Kettlebell swings (Arms/Delts & Lats and Legs)

Pushup Burpee (Chest/Tris, Total Body)

What are some other compound exercises you’ve used within your workouts?
Do you like efficient versus lengthy workouts?

HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

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  • Reply
    May 7, 2014, 11:36 am

    These remind me of the moves we use to do at bootcamp! You are very toned girl!

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    May 7, 2014, 11:40 am


  • Reply
    May 7, 2014, 12:19 pm

    Great post, Kat. I do kettlebell swings at least once a week. I’ll have to try some of these other movements out.

    Btw, I’ve nominated you for a Liebster Award! Be sure to check it out!

  • Reply
    May 7, 2014, 12:40 pm

    Great tips and examples of workouts to get quick, intense workouts in.

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    May 7, 2014, 12:43 pm

    i’m all about efficient! 🙂

    • Reply
      May 7, 2014, 4:57 pm

      Ditto girlie – especially with the little one I’m sure you’re all about it!

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    May 7, 2014, 12:47 pm

    You are so hardcore. I don’t think my body could do any of those except the kettlebell swings and I already do and enjoy those! You are an amazing inspiration with all the great moves you come up with!

    • Reply
      May 7, 2014, 4:57 pm

      Haha that’s an awesome adjective, thank you! You TOTALLY could do all of them!

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    May 7, 2014, 12:51 pm

    I need to try some of these moves! I like the idea of efficient and fast!

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    May 7, 2014, 1:43 pm

    My very favorite thing about compound movements is the time savings, I will admit! Great post and moves!

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    May 7, 2014, 4:39 pm

    Compound movements are my favorite!

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    May 7, 2014, 5:17 pm

    I love doing combination moves, gets the work done and saves the time. I do a lot of side lunge with bicep curls as well as walking lunges with overhead press. Plie squats go well with lateral raises too!

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    May 7, 2014, 6:01 pm

    This looks like a seriously AWESOME workout! PS looking strong girl!

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    May 7, 2014, 7:57 pm

    I am all about compound moves, too! I use (and love) all of these…except burpees. Don’t love those and pregnancy has been my excuse to avoid them, ha!

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    May 7, 2014, 8:07 pm

    Hey muscle woman, are those 15 # weights? They look big!

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    May 7, 2014, 8:24 pm

    I’ll take efficient for 100, please! 🙂 Especially if I am working out solo vs with a trainer.

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    May 7, 2014, 11:24 pm

    Get after it! I’m all about efficiency; I’d much rather crank out a tough, 45-minute workout than moderately push for hours on end.

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    May 7, 2014, 11:39 pm

    great tips! Love compound movements!!

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    May 7, 2014, 11:59 pm

    I love compound movements because you work large and small muscle groups at the same time. One of my favorites is a squat with a shoulder press

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    May 8, 2014, 12:46 am

    Love these. Love compound movements!

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    May 8, 2014, 1:57 am

    I enjoy combo moves too.

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    May 8, 2014, 2:35 am

    I like old school lifting so my workouts are longer.. both are good though! 🙂

  • Reply
    May 8, 2014, 11:46 am

    Oh cool! I never knew there was a name for this, but I try to do this a lot in my exercises. Great for working the core, and makes your workout faster! Thanks for sharing!

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    May 8, 2014, 2:04 pm

    Love these movements! We were just talking about these on instagram! Love the photo examples. Great work Kat!

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    May 8, 2014, 4:55 pm

    I love this post. Moe people need to understand the benefits of compound movements. Mostly, I’m all about the time savers, but the functional efficiency is crucial to stay injury free as a distance runner.

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    May 8, 2014, 8:25 pm

    Oh wow that first one looks killer! I need to try that!

  • Reply
    May 8, 2014, 9:04 pm

    Love compound exercises!
    My favourite? Barbell or double dumbbell deadlift with a bent over row at the bottom of the move. A great posterior chain exercise!

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