Whether you’ve been following or just started following me, you should know I love to work the glutes. But that doesn’t mean I sacrifice the rest of the body! If you want to be lean and strong, you have to work the total body. This Compound Movements Total Body Workout is a great place to start. 


I use compound movements in my programming. I found this has given me the best results over time without having to live in the gym. Don’t get me wrong I love to workout and lift, but I also believe in balance. Make the most of your workouts and enjoy the rest of your day!

If you love to lift like me or want to learn how to start, check out our Intro to Strength Class.

Follow Along With the Video to See How Each Exercise is Done!

Compound Movements Total Body Workout

3 rounds 

BB glute bridge x10-20

Bulgarian split squats 10-20/side

SA shoulder press 8-12/side

Barbell Glute Bridge

Lie on your back with your knees bent and feet flat on the floor. Place the barbell on your lower abdominals. Lift your hips up while squeezing your booty, and then lower your hips back down for 1 rep.

Bulgarian Split Squats

Place your foot on the bench behind you or any other surface that’s about knee height. Get into a forward lunge position with chest upright, core engaged and hips square to your body.  Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee go in front of your toes. Drive-up through your front heel back to the starting position for 1 rep.

Single Arm Shoulder Press

With the dumbbell in one hand, bring it to shoulder height with your palm facing towards your chest and your arms bent. Press it over your head until your arm is almost straight. Pause, and then lower for 1 rep.

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