Need a full-body workout in a hurry? These five compound exercises from our cover athlete Annette Milbers will get the job done. Arms? Check. Back? Yep. Glutes? Heck yeah. And abs? You better believe it. Put them together for a fast, effective routine that strengthens and shreds like crazy. You can attack this workout two ways: as a circuit, performing each exercise back to back, rest, repeat, or, as straight sets, completing 3-4 sets of each exercise before moving to the next. The number of sets or rounds are up to you depending on available time, but aim for 3-5 to get the most bang for your buck.
SQUAT WITH LATERAL RAISE
REPS: 12-15 PER SIDE
Begin in a squat position with a dumbbell in one hand down at your side (A). Hold the squat and raise the dumbbell to shoulder height (B). Lower back down and repeat for all reps, then switch sides.
SQUAT TO SINGLE-ARM PRESS
REPS: 10-12 PER SIDE
Begin in a squat position holding a dumbbell down between your feet (A). As you come up to standing, pull the dumbbell up the front of your body (B). At shoulder height, rotate your arm so it is under the weight, then immediately press it overhead (C). Reverse the motion, and repeat.
STATIONARY LUNGE WITH BICEPS CURL
REPS: 10-12 PER SIDE
Holding a dumbbell in each hand, stand with one foot forward and one foot back. Bend both knees and lower into a lunge. Simultaneously, bend your arms and perform a single biceps curl. Return to the starting position and immediately repeat. Complete all reps then switch legs.
RENEGADE ROW
REPS: 12-15 PER SIDE
Get into high plank position with a dumbbell in one hand. Bend your elbow to raise the dumbbell up to your side. Lower back down and repeat for all reps, then switch sides.
SIDE PLANK WITH SHOULDER PRESS
REPS: 10 PER SIDE
Get into a side plank with a dumbbell in your top hand (A). Extend your arm to press the weight towards the ceiling (B). Keep your arm on a slight angle, not perpendicular to your body. Bend your elbow to lower the weight down by your shoulder, and repeat. Complete all reps then switch sides.
