Compound Exercises for Muscle Building
15-Minute Workout: Double Your Gains
Twice the Calorie-Torching
If you want two results from a workout—more muscle and less flab—you need a circuit that forces you to multitask. With this one, you're doing a metabolically demanding move with one part of your body while performing a static dumbbell hold for a common problem area (such as your upper back), says Michael Mejia, M.S., C.S.C.S., founder of B.A.S.E. Sports Conditioning on Long Island, New York. The result: a calorie-torching workout that builds strength where you need it most.
Do This Perform 8 to 10 reps of each move, continuing to the next without resting. After completing one circuit, rest for 30 seconds, and then repeat. Do 2 or 3 circuits total.