Despite my career as a personal trainer, I still struggle to find time to exercise. When my schedule is full and I can only squeeze in a short workout, I rely on compound exercises that challenge my strength, endurance, and stability.
Compound exercises are movements that utilize multiple muscle groups at once, often requiring effort from your upper body, lower body, and core at the same time. Because these moves work different parts of your body, they’re incredibly efficient from both a strength-building and caloric burn standpoint.
If you’re short on time, grab a set of dumbbells and try these 5 exercises for a quick yet effective workout.
How to do this 5-move workout
You’ll need a pair of moderately-heavy dumbbells and a yoga mat for this routine.
Perform each of the following exercises for 10 reps. For exercises that are done unilaterally (or one side at a time), perform 10 reps on each side. Aim to complete the entire circuit of 5 exercises for 3-5 sets.
As always, clear any new activity with your medical team first. If possible, consider meeting with a certified personal trainer to ensure proper exercise form and reduce the chance of injury.
The exercises are:
1. Squat to overhead press
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
- Engage your core and keep your spine neutral.
- Bring the dumbbells to your shoulders.
- Aim your hips behind you and bend your knees.
- Stand back up and press the dumbbells towards the ceiling.
- Lower the dumbbells to your shoulders.
- Continue for 10 repetitions.
2. Lateral lunge to front raise
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
- Engage your core and keep a neutral spine.
- Step your left foot to your left, keeping your toes pointed forward.
- Bend your left knee and lower your hips to the floor, keeping your right leg straight.
- Raise the dumbbells in front of you, parallel to your shoulders.
- Stand tall, lower the dumbbells, and step your left foot back to the starting position.
- Continue for 10 repetitions, then repeat on the right side.
3. Alternating reverse lunge to bicep curl
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
- Engage your core and keep your spine neutral.
- Step your left foot behind you.
- Bend both of your knees, hovering your left knee above the ground.
- Stand tall and step your left foot back to the starting position.
- Bend your elbows and curl the dumbbells toward your shoulders.
- Repeat the movement on the right side.
- Continue alternating between your left and right sides for 10 reps.
4. Renegade rows
- Come to all fours on a mat.
- Place a dumbbell in each hand.
- Step your feet back behind you.
- Engage your core, keep your spine neutral, and align your hips with your shoulders.
- Keeping your hips square to the mat, squeeze your right shoulder blade and lift the dumbbell in your right hand towards your right hip.
- Lower the dumbbell back onto the floor.
- Squeeze your left shoulder blade and lift the dumbbell in your left hand towards your left hip.
- Lower the dumbbell back onto the floor.
- Continue alternating between your right and left sides for 10 reps.
5. Glute bridge with chest press
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell in each hand.
- Engage your core and keep your spine neutral.
- Squeeze your glutes together and lift your hips off the floor.
- Press both of the dumbbells towards the ceiling.
- Lower the weights back to the starting position.
- Continue for 10 reps.
Benefits of this 5-move workout
These exercises work several major muscle groups simultaneously, like your glutes, quads, hamstrings, pecs, biceps, and deltoids. Compound movements like the ones found in this workout train your body to move in functional ways, making everyday activities like climbing stairs, lifting heavy items off shelves, or getting up off the floor much easier.
Additionally, compound exercises can increase muscle mass, improve strength levels, and enhance cardiovascular endurance.
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