Compound exercises are the secret sauce to having a quick and effective workout. Simply put, these supercharged moves are two isolated exercises that join forces to become one amazing exercise that engage multiple muscle groups at once. In my fast and effective routine below, you’ll find five of my favorite compound moves that will activate and tone your core while sculpting lean muscles from head-to-toe. I’ve also incorporated a few “burnout” exercises that will exhaust your muscles and help shed fat.
Derek DeGrazio, celebrity trainer and managing partner at Barry’s Bootcamp South Florida, is known for his butt-kicking workouts. Here’s a 60/30 routine he created just for SELF readers…
60: Squat and Press Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.
30: Squat Jump Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.