Got 30 Minutes? You Can Work Your Entire Body With These Compound Exercises

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30-Minute Total Body Strength Workout

This total body circuit workout includes circuits for each muscle group: Chest, back, shoulders, biceps, triceps, core and lower body. Many of the exercises combine movements for both upper and lower body to save time and add intensity. This workout may take more than 30 minutes, depending on your rest periods.

Equipment Needed:

Various weighted dumbbells, bench, a step or staircase, a medicine ball and kettlebell (optional)

How To:

  • Begin with a 5 minute warm-up of moderate cardio
  • Perform the exercises in each circuit for the suggested time , completing 2 circuits
  • Move quickly between exercises, but rest when needed
  • Modify exercises to fit your fitness level. Skip any exercises that cause pain or discomfort

Let's get started with your Chest Circuit.

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Plie Squat Jumps with Chest Squeezes

chestsqueezewidesquat.jpg
Paige Waehner

Your next 7 minutes will be high-intensity total body strength training moves.

How To Stand with feet wide and hold a medicine ball or weight in both hands close to the chest, squeezing the ball. Keeping steady pressure on the ball, lower into a wide squat and come up, completing 4 slow squats, following that with 4 slow squat jumps while continuing to squeeze the medicine ball. Repeat, alternating 4 squats with 4 squat jumps for 30-60 seconds.

Reps/Sets/Duration:  30-60 seconds

Next Exercise:  Walking Pushups

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Walking Pushups

Walking Pushups. Paige Waehner

How To:  Begin in a pushup position with the left hand on a piece of paper, band or other marker. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for 30-60 seconds.

Reps/Sets/Duration:  30-60 seconds

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Low and High Flies

Low Flies and High Flies. Paige Waehner

How To:  Lie on a bench and hold weights over the chest. A) Lower the arms out to shoulder level, elbows slightly bent. B) Bring the weights back up, but at a lower angle so that the weights are over the hips. C) Lower the weights back down in a fly. D) Then lift them back over the chest. Continue alternating a regular fly with a low-angle fly for 30-60 seconds.

Reps/Sets/Duration:  30-60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

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Back Circuit - Side Lunge Row to Low Lunge Row

Side Row to Low Row. Paige Waehner

How To:  Stand with feet together, weights in each hand. Step out to the right into a side lunge and pull the arms up into a double arm row. Lower the weight, step back to start and take a small step forward with the right leg, lower into a low lunge and pull the arms up into a double arm row. Step back and repeat the side lunge row/front lunge row for 30-60 seconds on one side. Do the exercise on the other side in circuit 2.

Reps/Sets/Duration:  30-60 seconds

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Reverse Flies on One Leg

Reverse Fly on One Leg. Paige Waehner

How to:  Stand 2 or so feet in front of a step or platform and prop one foot on it, bending forward (back straight, abs in) with weights hanging down. Squeeze the shoulder blades to lift the arms up to the shoulder level, elbows slightly bent. Lower and repeat for 30-60 seconds, switching legs on the 2nd circuit.

Reps/Sets/Duration:  30-60 seconds

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Circle Rows

Circle Row. Paige Waehner

How To:  Hold a weight in the right hand, palm facing the back of the room. Squeeze upper back to pull the arm up to shoulder level. Hold briefly and rotate the elbow next to the body, as in a regular row. Lower the arm on a slow count. Repeat for 30 seconds on each arm.

Reps/Sets/Duration:  60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

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Shoulder Circuit - Step Knee with Overhead Press

Step Knee Overhead Press. Paige Waehner

How to:  Hold weights at the shoulders and step onto a tall step or platform with the right foot. Lift the left knee as you press the weights overhead. Step down and take the right leg back into a reverse lunge, lowering the weights. As you step forward with the right foot, curl the weights back to the shoulders and repeat for 30-60 seconds on the right side. Do this exercise on the left during circuit 2.

Reps/Sets/Duration:  30-60 seconds

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Goblet Squat with Rotation

Goblet Squat with Rotation. Paige Waehner

How To:  Hold a heavy weight or kettlebell (optional) in both hands at the chest. Lower into a deep squat, bringing the elbows to the inside of the thighs. As you stand up, take the weight overhead and rotate to the right, pivoting on both feet. Lower and repeat for 30-60 alternating rotating to the right and left.

Reps/Sets/Duration:  30-60 seconds

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Lateral Raise with Rotation

Lateral Raise with Rotation. Paige Waehner

How To:  Stand with arms bent in front of you, palms facing up. Rotate the forearms out to the side and then lift arms into a bent arm lateral raise, tilting the weights down slightly as though you're pouring from a pitcher of water. Lower and repeat for 30-60 seconds.

Reps/Sets/Duration:  30-60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

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Biceps Circuit - Wide Squat Hammer Curls

Wide Squat Curl. Paige Waehner

How To:  Take the legs wide, toes out at a slight angle, weights in each hand with palms facing each other. Lower into a squat, as low as you can go, keeping knees in line with toes. Press through the heels to stand up while curling the weights into a hammer curl. Lower and repeat for 30-60 seconds.

Reps/Sets/Duration:  30-60 seconds

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Walking Lunges with Biceps Curls

Lunge Bicep Curls. Paige Waehner

How To: With feet together, step forward with the right foot into a lunge and curl the weights up into a bicep curl. Step the left foot forward, lowering the weights, then step that foot forward into a lunge, again curling the weights. Continue alternating legs and curling the weights for 30-60 seconds.

Reps/Sets/Duration:  30-60 seconds

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Concentration Curls

Concentration Curl. Paige Waehner

How To:  Sit on a step or bench and hold a heavy weight in the left arm, elbow propped on the inside of the left thigh. Contract the bicep to pull weight towards the shoulder. Lower and repeat for 30 seconds before switching sides.

Reps/Sets/Duration:  60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

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Triceps Circuit - Bear Crawls to Triceps Pushups

Bear Crawls with Pushups. Paige Waehner

How To:  Squat to the floor and walk your hands out until you're in a plank position, placing your hands so that the forefingers and thumbs touch in a triangle shape. Bend the elbows into a triceps pushup (knees down for a modification). Walk the hands back to a squat and stand up. Add a jump at the end for more intensity. Repeat for 30-60 seconds.

Reps/Sets/Duration:  30-60 seconds

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Core Kickbacks

Core Kickback. Paige Waehner

How To: In a plank position, feet wide, hold a weight in one hand. Bring the elbow up next to the torso and extend the arm out into a kickback. Repeat the kickbacks while holding the plank position on the same side 30-60 seconds. Drop one knee down to the floor for a modification if needed. Do the move on the other side during the next circuit.

Reps/Sets/Duration:  30-60 seconds

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Dips with Leg Extensions

Dip with Leg Extension. Paige Waehner

How To:  Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 30-60 seconds

Reps/Sets/Duration:  30-60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements.

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