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Exercises: 5 to Strengthen 10 Muscles

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I maximize my time in the gym so I can spend time outdoors with my family!

People are busier than ever. Why spend 2 hours in the gym when you can workout smarter. I like to do compound exercises that train multiple muscle groups at once. This way I get more done in the same amount of time. 

Here is a workout I did today that is 5 compound exercises that train 10+ muscle groups in 20 minutes!  Guaranteed to work up a sweat and tighten your entire body! Enjoy!


Stand with feet shoulder width, dumbbells in each hand. Squat down until thighs are parallel to the floor at the same time, curl both weights up, keeping the elbows tight into the waist. Muscles trained: legs and biceps.

Lunge/Front Raises:
Stand with 1 foot in front of the other, core tight. Lunge forward until your thigh is parallel to the floor, keeping your knee directly over your knee. At the same time, raise the weight upward, arm straight, until the weight is in front of your shoulder, hold a beat and stand back up, returning to starting position. Repeat 15 times each arm. Muscles trained, upper leg and front delt/shoulder.
Sumo Squat/Shoulder Press:
Stand with feet wider than shoulder width, toes pointed outward. Knees over the ankle. Hold light weights at shoulder level and press upward while squatting downward. Keep core tight and exhale as you stand back up to starting position and lower the weights back to shoulder level. Muscles trained: butt/legs, deltoids/shoulders.
Push up/Leg Raise:
Assume the push up position, lower your body into the start of a push up position. As you PUSH UP and straighten your arms, lift on leg up, contracting the muscles in you butt/glutes. Repeat as many times as you can, alternating legs. Muscles trained: chest/shoulders, glutes, core.
Single Leg Dead lifts/Rows:
Hold a light weight in each hand. Stand on one foot, core tight. Keeping your core tight, slowly hinge at the waist and lower into a dead lift as if you are putting the weight on the floor, while in this position, row the weights up, keeping your balance. Return to starting position. Repeat each leg 10 times. Muscles trained: core, hamstrings, glutes, back, rear delts.


2 Discussions on
“Exercises: 5 to Strengthen 10 Muscles”
  • Dear Kiana,
    I write about fitness on HubPages. I am writing about the VMO muscle and would like to obtain a photo of your leg muscle to use in my upcoming article.
    I have written a popular series on squats and my articles about knee pain have been very well received.
    Respectfully I request to use a photo of yours – with full credit of course. I have found one where you are running on the beach and the shadows highlight the leg muscles.
    If you could graciously authorize this use, I would appreciate it.
    Kind Regards,
    Kelly Kline Burnett

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