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Compound exercises are those that involve more than one joint and more than one muscle group throughout the range of their motion. Examples of compound exercises are: Squats (with barbell and dumbbells) Lunges. Deadlifts. Leg Press. Barbell Bench Press, Dumbbell Bench Press (flat, incline, decline) Close Grip Bench Press.
Functional fitness exercises can increase strength, endurance, flexibility, and balance by using exercises that mimic real life movement patterns. Some examples of functional exercises are: 1. Cable Chop Downs or Twist Ups. 2. Walking Lunges. 3. Push Ups. 4. Bench Step Ups in Multiple Directions. 5.