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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Comments

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

  2. 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). 🙂

  3. 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. 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!!

  5. 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 says:

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

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

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

  9. Looks like a great workout – thanks for sharing!

  10. 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!

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

  12. 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!

  13. 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 says:

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

  15. 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.

  16. 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.

  17. 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!

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

  20. What shoes are you wearing? I like them!

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

  22. 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!

  23. 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 says:

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

      • 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. 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 says:

      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!

  25. 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. 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 says:

      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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