If you thought that your hectic lifestyle prevents you from building a kick-ass body, think again. The simple solution to your dilemma is full-body workout and compound movements.

The full-body workout is simple because it trains your entire body in one workout. This style of workout will quickly build your muscle mass, increase power and endurance while strengthening your body as a whole. This is because of the compound movements that hit numerous muscle groups as you perform multi-joint movements through a range of motion. 

Here are 5 awesome compound movements to get you in superior shape without spending hours at the gym:

Lunges

Kneeling down to tie your shoe every day, or just saw someone propose on bended knee? Either way you must already know what lunges are.
Stand tall with your feet hip-width apart, take a big step forward with your right foot. Plant the foot, then slowly bend knee to a 90-degree angle with your back left knee lightly touching the ground. Push up with your right leg to return to starting position. And there you have it.

This effective single-leg bodyweight exercise can help you develop lower-body strength and endurance, while working on your hips, hamstrings, glutes, quads, core, and the hard-to-reach muscles of the inner thigh.

Squats

We probably mentioned before why squats are so necessary and especially beneficial to the lower body. This exercise directly works your hips, hamstrings and glutes, but also indirectly promotes bodywide muscle building.
This is because anytime you squat (notably deep squatting) your body releases testosterone and a human growth hormone, both of which are imperative for increasing muscle mass, especially when you work out other areas of the body.

The Plank

It’s fascinating how as simple of an exercise as the plank has so many benefits to offer. Planks help build strength, working the major muscle groups of your core, including transverse, straight, and oblique abdominal muscles, as well as the glutes. Another X factor is that planks will help you build strength and also help you functionally perform better during other activities.

Cross Punches

Beginner or pro, you can either use weights or skip them and just go cross punching with your fists fast-and-easy, without noisy jumping around, and without need of special equipment.

This low-impact cardio movement kicks up your heart rate as it tones the biceps, triceps, and shoulders. It not only works out the entire upper body, but it is perfect for the core and helps cinch in the waist (and who doesn’t want that?)

Bent-over Rows

Weight-training not only elevates the fitness levels, but can also contribute to improved general health. Not to mention the benefits you must already know such as increased muscle mass and bone health. When combined with cardio, bent-over rows will give you a leaner, more toned physique as a result, therefore increased strength and a decreased risk of injury or illness.

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