Due to their high energy demand, you’ll typically position compound exercises at the beginning of your workouts.
Below, I’m sharing my top 11 compound exercises for weight loss.
Start by sitting on a flat bench with the dumbbells at shoulder height and your palms facing inward.
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Press the dumbbells until your arms are straight, then lower them slowly until they tap your shoulders.
Next, push the dumbbells back up, squeezing your chest and tricep muscles.
Keep your feet flat on the floor and your core engaged.
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Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.
Start with your feet shoulder-width apart to set up for deadlifts.
Push through your heels, and bring your hips forward to stand up, squeezing your glutes.
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Keep your back straight, core tight, and the bar close to your shins as you move.
Carefully return the bar to the floor by reversing the movement.
Complete three sets of eight to 12 reps with 60 seconds of rest between sets.
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Hold a dumbbell in your hand, allowing your arm to straighten.
Pull your elbow up along the sides, engaging the back muscles in a rowing motion.
Slowly lower the dumbbell to the starting position.
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Repeat on the other side.
Perform 15 to 20 reps with 60 seconds of rest between sets.
Have your feet firmly planted on the floor and your hands gripping the bar close to your shoulders.
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Drive through your feet to return to the starting position, completing the movement.
Complete eight to 12 reps with 90 seconds of rest between sets.
To make presses even more effective, utilize single-arm, alternating, or slow-rep variations!
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Press the dumbbells overhead until your arms straighten, keeping your elbows slightly bent to avoid locking them.
Lower the dumbbells back to shoulder height, and repeat for the desired reps.
Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.
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Drive through your feet to return to the starting position, completing the squat.
Complete eight to 12 reps with 90 seconds of rest between sets.
Lunges
Lunges are responsible for single-handedly single-legging your weight to weight loss.
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(Get it?)
Start with your feet hip-width apart.
Push through your right foot to bring the left foot forward into the next lunge.
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Repeat for the desired number of reps or distance.
Perform three sets of 12 to 20 reps per side with 45 to 60 seconds of rest between sets.
Grab the pull-up bar with an overhand grip, shoulder-width apart, ensuring your arms are straight.
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Complete three sets of eight to 10 reps with 90 seconds of rest between sets.
If using assisted pull-ups, bump the reps up to 10 to 15.
Drive hips forward to return to start, engaging hamstrings and glutes throughout.
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Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.
Begin by assuming a hip-width stance, and step one foot forward.
Elevate your back foot on a workout bench.
Next, lower your back knee to the ground until it’s slightly above it.
Keep a solid posture throughout.
Complete three sets of eight to 12 reps per side with a 90-second rest between sets.
Hold a pair of dumbbells at shoulder height with your palms inward, standing shoulder-width apart.
Squat, and then press the dumbbells overhead while driving with your legs to stand.
Lower them back to shoulder height as you descend into the next squat.
Perform three to four rounds of continuous reps for 45 seconds with 30 seconds of rest between rounds.
