The Only Compound Movements You Need to Stay in Shape

Many people trying to get in shape know that strength training is the way to go. But very few focus on compound movements.

Compound movements are exercises that activate different muscle groups at the same time. A good example is squats. They activate your quads, hamstrings, glutes, and lower back at the same time.

Targeting different muscles at the same time will allow you to increase muscle fast and burn lots of calories.

Unfortunately, most of the compound movements out there can be boring. The list below offers unique compound movements that will keep your workouts fun and engaging.

1. Mountain Climber Stand-Ups

This is one of the best compound movements for those who can’t perform advanced exercises, such as burpees. It activates the arms, core, and leg muscles.

How to perform:

  • Start in the straight-arm plank position.
  • Tuck one knee in toward your chest and then tuck the other. Take both hands off the floor and stand up.
  • Bend both knees, place your hands on the floor and then return both feet to starting position.
  • Repeat this movement for at least one minute.


2. Half-Squat Jab Cross

Half-squat jab cross is a combination of an isometric exercise and cardio. It will strengthen your legs and shoulders while boosting your cardiovascular endurance.

How to perform:

  • Stand upright and keep your feet wider than shoulder-width apart.
  • Bend both knees to get in the half-squat position.
  • Keep your back upright and then start throwing punches from that position.
  • Perform this exercise for at least one minute.


3. Stand Up Lunges

You’ll notice most of these exercises mainly target your lower body. That’s because training your lower body will allow you to build muscle and burn fat faster.

How to perform:

  • Stand upright on a soft surface like a yoga mat or a carpet.
  • Kneel on one knee and the lower the other to kneel on both knees.
  • Lift one knee off the floor followed by the other and then stand up.
  • Remember to keep your torso upright while doing this exercise.


4. Hand Walkouts with Shoulder Taps

This is probably the most challenging exercise on this list but it’s totally worth it. It strengthens your arms, shoulders, and core muscles.

How to perform:

  • Stand upright with feet hip-width apart.
  • Bend forward and place your hands on the floor as close to your feet as possible. Keep your knees slightly bent.
  • Walk forward with your arms until you get in the push-up position.
  • Lift your left arm to tap the right shoulder and then tap the left shoulder with the right arm.
  • Walk back (with your arms) to starting position and repeat.


5. Toe Touch Jump Squat

You’ll be extremely fit by the time you can do this exercise for one minute nonstop.

How to perform:

  • Keep your feet shoulder-width apart and then squat.
  • Quickly rise and then jump. Once you land, squat and touch your right toes with the left arm.
  • In the next rep, touch the left toes with the right arm and keep alternating after each rep.




Kathy K
Kathy K3 days ago


Tabot T
Tabot T3 days ago

Thanks for sharing!

Mike R
Mike R5 days ago


Angela K
Angela K6 days ago

Thanks for sharing

Sue H
Sue H6 days ago

My old knees won't let me do some of these but thanks for sharing.

Eric Lees
Eric Lees6 days ago

"4. Hand Walkouts with Shoulder Taps"

We also do a variation of these in karate sometimes. Except we keep our legs straight the whole time and do a push up instead of the chest touch. These are tough and I do not like them.

Leo C
Leo C7 days ago

Thank you for sharing!

Eric Lees
Eric Lees7 days ago

Thanks, I'll have to try some of these that are new to me.

"2. Half-Squat Jab Cross"

We do these in karate class, this is horse stance like your riding a big horse. Then you focus on good form for the punches isolated from the rest of your body.

Marija M
Marija M7 days ago

tks very much.

Danuta W
Danuta W7 days ago

Thank you for sharing.