A couple of years ago I weighed 230 pounds, constantly squeezing rolls of fat on my stomach, I was all around unhappy with myself, especially when I looked in the mirror.

Personally, I know what it feels like to suck your stomach in and wonder what it would be like to be shredded. Now, my knowledge and expertise as a fat loss and fitness expert allows me to use my empathy and knowledge to train others and help them achieve unbelievable success in reaching their desired shape.

I have to say it takes a lot of work and a lot of training to benefit from my 10 top compound exercises. It has been proven over and over, the best training program for fat loss and lean muscle gain is to activate as many muscle groups as possible of the total body in the shortest amount of time. While interval training is hands down the best approach to use during an exercise session to build muscle and lose fat, compound movements efficiently provide total body workouts and give you an amazing boom for your buck in a single exercise.

Compound movements or combination lifts combine two or more movements performed uninterrupted and in succession into one exercise. For example, take two familiar exercises – the squat, which is notorious for its fat blasting and lean muscle packing effects… now throw in an overhead press and the squat/press compound includes even more of your total body and becomes downright merciless. Simply put, compound movements explosively burn fat and build lean muscle because they activate more muscle in a shorter amount of time. I recommend you prioritize your personal workouts with compound movements like these instead of single joint exercises to supposedly “isolate a muscle” – then you’re good to go.

Confession time. I have a love-hate relationship with these 10 top compound exercises. Love because of the ridiculous results they provide for fat loss, muscle building, and conditioning. Hate because they turn on that voice in my head saying, “Do you really need to do this?” and wondering why I’m laying in a pool of sweat and tears every time.

“So”, I hear you say, “What are these crazy exercises I need to be doing right now!?” Let’s lift the veil off this new regime. Here, in no particular order, are my 10 favorite exercises in the world for fat loss and lean muscle gain.


Exercise 1 – Power Clean + Thruster Combo – Kettlebells, Dumbbells, Bands, or Sandbags

Exercise 2 – The Swing – Kettlebells, Dumbbells, Med Balls, or Sandbags

Exercise 3 – Alternating Lunge + Curl to Press

Exercise 4 – Mountain Climber Push-ups – Valslide or Bodyweight

Exercise 5 – Woodchopper – Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise 6 – Kettlebell or Dumbbell Snatches

Exercise 7 – Turkish Get-Up + One-Arm Dumbbell Chest Press

Exercise 8 – Burpee with Overhead Press

Exercise 9 – Med Ball Snatch-Slam Combo

Exercise 10 – Single-Leg RDL + Row – Kettlebell or Dumbbell

Use my advice, jack up your training by introducing these 10 top compound exercises to work the total body. You are guaranteed better results in less time by consistently employing these movements into your workouts. Of course it’s ultimately up to you to do what it takes to take your training and your body to the next level!


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