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Compound Movement Circuit

Get ready to feel strong from head to toe! This session pairs powerful squats and rows to build total-body strength, leaving you energized and accomplished by the finish.

Created by

shridhar

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Hip Circle

1 set × 10 reps

Squat Progression

Progressive exercise

Cat-Cow

1 set × 10 reps

Arm Circle

1 set × 12 reps

Primary Compounds

Squat (Goblet) - Dumbbell

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Row (Bent-Over) - Dumbbell

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Accessory Supersets

4 circuits

Deadlift (Stiff-Legged) - Dumbbell

1 set × 10 reps

Flyes (Reverse) - Dumbbell

1 set × 10 reps

3 circuits

Lateral Lunge - Dumbbell

1 set × 9 reps

Bicep Curl - Dumbbell

1 set × 10 reps

3 circuits

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 10 reps

Raise (Two-Arm) - Dumbbell

1 set × 10 reps

Core Finisher

Plank

3 sets × 40s, 40s, 40s

Dead Bug

3 sets × 8 reps, 8 reps, 8 reps

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Child's Pose

1 set × 40s

Seated Spinal Twist Stretch

1 set × 30s