Kickstart your workout with these 3 total body exercises

Our friends over at Heartland share how compound exercises give you the most bang for your buck!

Summer is here, and chances are you're getting the bod beach ready!
These three total body exercises will give busy folks a great workout in short order.
Fitness trainers say now is a great time to commit to a healthier lifestyle. Heartland Weekend caught up with Calvin Lovig at Simply Fitness for some advice about starting a new fitness journey.

Calvin’s No. 1 tip: get in there and get going.

The most important thing is just showing up, and doing the work.

Calvin’s No. 2 tip: stay consistent.

In order to stick to your goals, Calvin suggests getting an accountability partner or finding some way to make encourage you to keep going.
Calvin also shared his three favorite exercises.
The key: compound movements that target multiple muscle groups.
If you combine all three of these exercises, Calvin says you’re in for a great total body workout.


This is Calvin’s favorite exercise to burn calories. The basic movement is performed in 5 steps, beginning in a standing position:

  • Move into a squat position with your hands on the ground.
  • Kick your feet back into a plank position, while keeping your arms extended.
  • Complete a push-up.
  • Immediately return your feet into squat position.
  • Stand up from the squat position.

Man Makers

Man makers combine various elements of the burpy, renegade row, push up and overhead push press in a way that targets your arms and back.
It’s performed in a series of steps:

  • Begin in a plank position, holding a pair of dumbbells at shoulder width on the floor.
  • Complete one single-arm dumbbell row on each side.
  • Jump your feet to a squat position and stand up.
  • Bring the dumbbells up so that you are holding them over your shoulders.
  • In a continuous movement, stand up, simultaneously doing an overhead dumbbell press, lifting the dumbbells straight up over your head.
  • Lower the weights and return to a plank position.

Squat Thrusts

Squat thrusts are a basic but explosive movement that will tone your legs and shoulders at the same time.

  • Begin standing and curl a pair of dumbbells.
  • Squat down until your bottom is parallel to the floor.
  • Stand up while simultaneously doing an overhead dumbbell press, lifting the weights straight above your head.

And don’t forget to hydrate after you work out!

Wellness beers are here to help you… exercise?