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Compound crusher workout

 

Compound crusher

Hi guys! Hope you’re enjoying your day so far <3 It’s been an interesting week. I fully believe that the full moon affects energy/mood/toddler behavior. During naptime, I usually blitz through the to-do list, but this week, I watched a couple episodes of Dallas Cowboys Cheerleaders and the finale of So You Think You Can Dance. Hashtag guilty pleasures. It’s been a fun teaching week, and today it felt great to get back to Orangetheory since I had an off night from teaching. I think one of the many reasons why I love it so much is that they use heavy weights, compound movements (with an emphasis on safe, proper form), and high-intensity intervals. All the good things rolled into one.

I put together this compound crusher to share for the next time you’re looking for a quick circuit workout. It hits all of the major muscle groups, and will also get your heart rate up if you move quickly from one exercise to the next with little to no rest in between.

 

Compound crusher workout

Here are some form cues and tips: 

Lunge and bicep curl (right leg): watch your front knee to make sure it doesn’t extend past your front toe. Sink down instead of forward, keeping your chest lifted and a tight core. Keep your elbows close to your torso as you perform your biceps curl.

Plie squat and upright row: feet are wide with toes turned out. As you sink down, keep your hips in line with your body and chest lifted. As you perform the upright row, lead with the elbows and top with the weights at mid chest. 

Lunge and triceps extension (left leg): same guidelines for the previous lunge, but hold 1 or 2 dumbbells for an overhead triceps extension. Keep your elbows close to your head and go for a full range movement. 

Squat and overhead press: sit your hips back and down while you squat, and keep your hips just above the knee line. As you rise up, carefully bring the weights into an overhead press. (For shoulder concerns, skip these, and do a light front raise if that is an option for your shoulders.)

Plank walk and rotate: starting in a plank position, take two steps (moving hands and feet at the same time) to one side before rotating into a side plank. Come back to regular plank before taking two steps in the opposite direction and rotating into your side plank.

Hip bridge and chest press: keep your upper back on the ground as you raise your hips. Press your weights up into a chest press, and squeeze your chest. Carefully lower hips and elbows down to repeat.

Complete the circuit 2-3 times total, and if you’d like, add in some HIIT intervals afterwards for a complete cardio and strength workout. Here’s an awesome HIIT workout if you’re looking for one!
Have a great night <3

xoxo

Gina 

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54 Comments

  1. Jamie on September 11, 2014 at 6:54 pm

    I’m a teacher and completely agree that the full moon affects kids’ behavior! It’s pretty crazy!

    • Fitnessista on September 12, 2014 at 12:53 am

      it is! throw in teething and it’s all over haha

  2. RachelG on September 11, 2014 at 6:56 pm

    Ahhh I can’t wait to do this workout this weekend! 🙂 This morning I did your “Fit Tuesday” total body workout. I was still a little sore from teaching Yoga Sculpt last night but it felt amazing to start my day with it! I might try some of these moves in my sculpt class just with lighter weights and more reps (and the plank to slide planks in between). 🙂

    • Fitnessista on September 12, 2014 at 12:53 am

      awesome job! hope you have a great weekend <3

      • RachelG on September 12, 2014 at 7:19 am

        You too! 🙂 <3

  3. Amanda on September 11, 2014 at 7:06 pm

    Love this, thanks girl!

    This morning I did your Total Barre Workout and Ab Burner! They hurt so good, keep ’em coming =).

    PS. I’m going to my cousin’s wedding next weekend and me and my sisters are going to memorize and whip out the zumba Bailando dance at the reception. I was looking for your video but couldn’t find it!

  4. Sam@ PancakeWarriors on September 11, 2014 at 7:15 pm

    Love compound movement workouts when I’m short in time. Can’t wait to try this! Bi agree with you on the full moon effecting energy and mood. Ready to get back to normal!!

    • Fitnessista on September 12, 2014 at 12:52 am

      me too!

  5. lainey on September 11, 2014 at 7:25 pm

    Hey Gina – this is slightly off topic (nutrition question vs. HIT workout of this post), but curious – I know you extol eating a balanced diet all the time (loved the carb cycling post). However, if you’re in a “weight loss” phase like when you were doing South Beach, what do you think is a healthy caloric deficit? Or do you not even buy into that way of thinking? Curious how to set up my goals for the next few months if I’m trying to burn fat along with HIT workouts and strength training.

    • Fitnessista on September 12, 2014 at 12:52 am

      it depends on what you’re doing for your workouts and how you’re eating. if you’re cutting carbs like south beach, i wouldn’t focus on calories. if you’re eating a mix of everything, a healthy calorie deficit is 300-500 calories, and that’s though eating and exercising combined. if you’re burning that much through your workout, i’d focus on clean eats and portion mindfulness. hope this helps a little!

  6. Kaila @healthyhelperblog! on September 11, 2014 at 7:26 pm

    LOOOOOVE compound exercises! Can’t wait to try this out!

  7. Bethann Wagner on September 11, 2014 at 7:42 pm

    Ah, this looks great! Can’t wait to try it! Thank you for the tips!

    • Fitnessista on September 12, 2014 at 12:49 am

      :)! hope you guys have a great weekend <3

  8. LInda @ Fit Fed and Happy on September 11, 2014 at 7:46 pm

    Wonderful leg and arm workout. Thanks for the handy printable!

    • Fitnessista on September 12, 2014 at 12:49 am

      of course! xoxo

  9. Fiona @ Get Fit Fiona on September 11, 2014 at 7:49 pm

    Looks like a great workout – thanks for sharing!

    • Fitnessista on September 12, 2014 at 12:49 am

      let me know if you give it a try 🙂

  10. Giselle on September 11, 2014 at 8:59 pm

    Oh yeah, full moon or super windy days make kids crazy! I didn’t even realize it was a full moon but maybe that’s why Ayden has refused to nap all week… no fun for me!

    • Fitnessista on September 12, 2014 at 12:49 am

      hopefully this weekend and next week will be back to normal!

  11. Lauren @ The Bikini Experiment on September 11, 2014 at 9:08 pm

    I think the full moon affects us all for sure! Thank you for the workout!

    • Fitnessista on September 12, 2014 at 12:48 am

      let me know if you give it a try!

  12. Tory @ tory of my life on September 11, 2014 at 9:28 pm

    I work in a psych hospital and the full moon definitely affects the patients, and this week was… well crazier than normal, that’s for sure!

    • Fitnessista on September 12, 2014 at 12:48 am

      i believe it!

  13. Marian on September 11, 2014 at 9:35 pm

    I had no idea about the full moon theory but now I wonder if that’s why I’ve been so tired this week!! I thought it was because the weather has been changing here in New York but maybe it was the full moon….I slept for a solid 8 hours last night and still by 5 PM today I was yawning non stop. The other day I was so tired even after having a coffee in the morning and espresso late afternoon. Hopefully things start to feel more normal next week!

    • Fitnessista on September 12, 2014 at 12:48 am

      i hope so, too! it’s been a crazy one over here. even though i’ve been drinking mostly green tea instead of coffee, i had coffee almost every day this week. i needed it to survive haha

  14. Ashley @ A Lady Goes West on September 11, 2014 at 10:16 pm

    Compound is the way to go. I really hope Orangetheory comes to the Bay Area soon because I want to try it.

    • Fitnessista on September 12, 2014 at 12:47 am

      i hope so, too! i know you would love it

  15. Cate on September 12, 2014 at 5:44 am

    This looks like a good workout to do at home! Headed to Body Pump this morning, though.

    And I agree about the DCC show. Why do I get sucked in? Definitely a guilty pleasure.

    • Fitnessista on September 13, 2014 at 12:51 am

      i can’t look away!!
      hope you had a great bodypump workout 🙂

  16. Tracy @ sprinklesandsquats on September 12, 2014 at 8:01 am

    Definitely going to have to try this out – I love circuit workouts! I feel like time flies so much faster during a circuit than traditional cardio, and you hit so many more muscle groups. Plank walks burn so good!

    Ps. I made my husband watch SYTYCD with me, and he couldn’t comprehend what “contemporary” dance was. “Is it like Broadway? Why is it always so depressing and dark!?” – His doubtful questioning haha.

    • Fitnessista on September 13, 2014 at 12:50 am

      i love that so much haha

  17. Angela on September 12, 2014 at 8:38 am

    I did the workout this morning and loved it! I don’t comment very often but have been a long time reader. I wanted to say thanks for posting such great workouts (and recipes, and life tips, and advice – the list goes on)! I’m a law student so I can’t afford many fitness classes, and sadly I’m not the most creative person when it comes to workouts, so your blog has been a lifesaver! Just wanted you to know how much you’re appreciated!

    • Fitnessista on September 13, 2014 at 12:50 am

      that is so awesome! thank you so much for leaving a comment to let me know, and for reading 🙂 xoxox

  18. Alex @ True Femme on September 12, 2014 at 9:12 am

    I feel like the full moon affects everyone’s behavior. I always feel like people driver crazier than usual where I live when it’s a full moon, though maybe that’s the altitude & we’re just closer to it? 😉 jk…kinda

  19. Erin @ Her Heartland Soul on September 12, 2014 at 10:02 am

    I love the Dallas Cowboys Cheerleaders show! I just got to meet the Rockettes and they reminded me a lot of them.

    • Fitnessista on September 13, 2014 at 12:48 am

      that is so cool!!

  20. Tiffany S on September 12, 2014 at 10:04 am

    What shoes are you wearing? I like them!

  21. Nicole on September 12, 2014 at 10:57 am

    I’m so excited to try this! I love the compound workouts.

    • Fitnessista on September 13, 2014 at 12:47 am

      let me know if you give it a try!!

      • Nicole on September 17, 2014 at 9:38 am

        I did three circuits followed by the Frost HIIT last night–great workout! The HIIT at the end was a real kicker.

        • Fitnessista on September 17, 2014 at 11:59 am

          whoo hoo!!

  22. Jill on September 12, 2014 at 1:28 pm

    Oh, I love DCC: Making the Team. It’s definitely a guilty pleasure and it makes me so happy when I hear of other people who watch it. I lived in Dallas for a long time, until a year ago, and it makes me miss the city and unique vibe!

    • Fitnessista on September 13, 2014 at 12:44 am

      haha i’m so happy i’m not alone! i get sucked in every time.

  23. Erin on September 12, 2014 at 11:37 pm

    I love DCC Making the Team. I get super emotional when one of my favorites is called into Kelly’s office. I’m pulling for Vivian again!

    • Fitnessista on September 13, 2014 at 12:38 am

      i’m glad i’m not the only one! rooting for vivian again, too. i think she’ll do it!

      • Erin on September 13, 2014 at 9:57 am

        I really hope Vivian makes it! I get so upset when they scrutinize their bodies. I was a dancer for a long time and I remember some if the girls were very unhealthy. I makes me sad.

  24. Jill on September 15, 2014 at 7:17 am

    Hi Gina, I tried this workout tonight and loved it. I find it hard to squat properly with dumbells though….they always seem to hit my knees. Any advice on form? I ended up doing the squats separately and then doing the curls etc afterwards. Thanks and LOVE your blog.

    • Fitnessista on September 15, 2014 at 10:48 am

      so happy to hear you enjoyed it! are you holding the dumbbells to your sides? if they’re really bothering you, let them hang so they kind of go behind your knees very slightly instead of hitting them. keep them close to your body the whole time. hope this helps a little!

      • Jill on September 17, 2014 at 9:28 am

        Thanks Gina…. Will try this

  25. jodie on September 15, 2014 at 11:55 am

    Thanks love compound moves adding this to my routine tonight.

    Which program do you use to be able to set up the workout pictures and add writing to them? Trying to find a user friendly one. Thanks

  26. Rachel on October 16, 2014 at 4:48 am

    Thanks for this workout. I’ve been having a hard time getting motivated to get back into strength training post-baby. This was perfect: totally manageable in terms of time-commitment and not overwhelming in terms of number of exercises. If Baby wakes up from his nap early, and I end up doing 1 or 2 sets instead of 3, it is still good to get those muscles working again!

    • Fitnessista on October 16, 2014 at 2:23 pm

      happy to hear that, and great job with the workout! hope all is going well for you with the little one too <3

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