Don't waste your time at the gym! Compound moves [1] target multiple muscle groups at once, allowing you to have more efficient workouts. Here's a basic compound move that will strengthen and define your shoulders as well as hit the glutes, thighs, and core.
Start off using a broomstick or a PVC pipe, then work your way up to a barbell, and add plates when you're ready. You can also do this move holding dumbbells — it's actually harder since you have to control each separate weight.
- Stand with your feet slightly wider than hip-width distance apart and toes pointed slightly outward, holding a barbell (or dumbbell) on your shoulders. Your hands should be wide.
- Raise the barbell overhead, keeping your arms straight.
- Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight.
- Straighten your legs to standing, keeping the weight overhead, to complete one rep.
