Are you just starting to exercise? Compound full-body exercises for home are the right choice to add to your plan. Exercise can sound complicated and raises lots of questions. These beginner exercises work all your muscles. In 30 minutes you can do 6 exercises that are simple and effective for movement. You do not even need any dumbbells. Are you ready to start?
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Why do compound bodyweight full-body exercises at home?
- Bodyweight exercises are very versatile, convenient and important for everyday life.
- Full-body strength exercises help you master basic movement patterns, so you can progress to more demanding exercises.
The best compound exercises focus on the basic movements: upper body, lower body and core. For the upper body, you practise a pushing movement and a pulling movement. These exercises help you work on shoulder stability, which protects you from injury and improves mobility. You also work your lower body, where an exercise for horizontal hip abduction is not left out. The workout also takes care of strengthening your midsection, your core.
💡 Tip: Do not forget to stretch. You can spend active rest days stretching. Take a look at Introduction to exercise for beginners at home.
6 compound full-body exercises for home
The advantage of these 6 compound full-body exercises is that you can do them anywhere. Do this home workout according to your fitness level, repeat it 2 to 3 times, and later increase to 4 to 5 times. After the whole routine, take a 3 to 5 minute break.
| TYPES OF EXERCISE | REPETITIONS, TIME |
| Glute bridge | 12 to 15 reps |
| Incline push-up on a chair | 12 to 15 reps |
| Shoulder movement, I-Y-T Raise | 6 to 10 reps |
| Alternating reverse lunge on the spot | 10 to 15 reps each side |
| Superman Pull-Down | 12 to 15 reps |
| High plank | 30 to 60 seconds |
1. Glute bridge
Lie on your back. Bend your knees. Place your feet on the floor. Squeeze your glutes and abdominal muscles. Push through your heels to lift your hips off the floor. Your body will form a straight line from your shoulders to your knees. Pause at the top and squeeze your glutes. Then slowly lower your hips and return to the starting position.
💡 Tip: The glute bridge is a hip extension exercise performed from a horizontal position that really works the glutes and hamstrings.
2. Push-ups on a chair
Place your hands shoulder-width apart on a low chair (box, table). Get into a high plank position with your feet, knees, hips and shoulders in line. Brace your core and keep your elbows tucked in at the sides of your torso. This is the starting position.
Bend your elbows and squeeze your shoulder blades together. Lower your chest. Press through your palms to straighten your arms back to the starting position.
💡 Tip: Raising your hands makes this movement, which works the chest and shoulder muscles, easier than a classic push-up. The higher you place your hands, the easier it will be. You can also find arm exercises in the article: The most effective exercises for flabby arms [In 30 minutes].
3. Compound full-body exercises for home, i-Y-T shoulder movement
Stand with your feet shoulder-width apart. Engage your core and push your hips back. Press your shoulders down. Engage your shoulder blades. Then raise your arms overhead, keep your biceps by your ears and form the letter “I” with your thumbs pointing up. Slowly lower your arms out to the sides. Raise your arms again, this time into a wide “Y” that frames both sides of your head, with your thumbs pointing up. Slowly lower your arms out to the sides. This time raise your arms out to the sides into a “T” shape. Lower them back down to your sides.
💡 Tip: This exercise improves shoulder blade stability, which helps your muscles move more efficiently during more complex exercises such as pull-ups.
4. Alternating reverse lunge on the spot
Stand with your feet shoulder-width apart and engage your core. Step back with your right foot and bend both knees. Lower into a lunge. Keep your core engaged, your hips tucked and your back straight. Return to the starting position by pushing off your left foot and stepping forward. Repeat on the other side.
💡 Tip: The reverse lunge works the glutes and quadriceps. For many beginners, this variation is easier than the forward lunge, which can also put more strain on the knees.
5. Superman Pull-Down exercise
Lie on your stomach on a mat with your arms stretched overhead by your ears. Lift your chest, arms and legs off the floor and squeeze your bottom. Keep your arms and legs off the floor. Pull your elbows towards your sides, then make a “punching” movement overhead. Repeat this punching movement while keeping your arms and legs hovering above the floor. Keep your glutes engaged throughout.
💡 Tip: Easier version: Return your arms and legs to the floor between repetitions. This movement works the back of the body and is a great way to learn to draw your shoulder blades back and down.
6. High plank
Place your palms on the floor, elbows directly under your shoulders, hands facing forward so that your arms are parallel. Stretch your legs out behind you, feet hip-width apart. Tuck your tailbone and engage your core, bottom and quadriceps.
💡Tip: Just like the forearm plank, you work your core muscles and shoulders. The high plank is an easier version than the forearm plank.
Full-body exercises for women, compound exercises for home
Full-body strength exercises offer the advantage of a short workout. These exercises build strength without you having to worry about which body parts to train. You can find more workout inspiration in TOP 5: Home workout routine for slim legs and a firm bottom, 10-minute HIIT workout for beginners at home: Burn fat! and Daily 10-minute workout at home: How to do it?. Create your own routine. Exercise in a way you enjoy. How? The article How to create a plan and routines for working out at home? will help. Remember to rest regularly and eat a healthy, balanced diet.
What do you think of these compound full-body exercises for home? Will they become part of your plan? I hope you enjoy the workout 😍.
