14 TOTAL BODY Exercises To Transform Your Body In 4 Weeks

Compound exercises are some of the best ways to get a body-transforming workout. These movements use multiple muscle groups at once, meaning you can get your cardio in while still toning your abs, arms, and legs.

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Intro – 0:00
1. Plank Drag – 00:44
2. Lateral Squat With Bicep Curl – 01:20
3. Thruster – 02:06
4. Barbell Deadlift – 02:44
5. Box Crawl – 03:45
6. Front lunge with twist – 04:09
7. Dumbbell Shoulder Press On Exercise Ball – 05:02
8. Squat, Curl and Press – 05:52
9. Banded Assisted Pull-Up – 06:31
10. Close Grip Bench Press – 07:02
11. Squat To Overhead Press With Rotation – 07:40
12. Rainbow Slam – 08:30
13. Wide Lat Pulldown – 08:55
14. Kettlebell Swing – 09:36


Plank Drag: This exercise targets your upper back, obliques and arms. Come down to your knees, setting them wide apart. Hinge forward to a plank position, keeping your knees on the mat.

Lateral Squat With Bicep Curl: This is a great compound exercise that works your biceps, abs, glutes, quads, and inner thighs. Start with a light dumbbell placed at shoulder-height in each hand, palms facing in and feet planted wide apart.

Thruster: This combination of two compound exercises – the front squat and overhead press – is rivaled only by the burpee when it comes to total-body exercise.

Barbell Deadlift: The deadlift exercise is a hip hinge movement pattern targeting many different muscle groups at once. It uses multiple joints including the hips, knees, and ankles.

Box Crawl: Start on hands and knees. Lift knees off the floor until hips are slightly higher than shoulders and you’re supported by the balls of your feet.

For more information, please watch the video until the very end.
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