A "compound exercise" is a movement that incorporates many different muscle interactions/recruitment cycles as opposed to isolation style muscle stimulation. The benefit of using compound movements are they are more functional - as in better crossover to real life muscle interactions, time efficient, require more metabolic (fat burning) effort to execute, and require more coordination and focus as more muscle interactions = more attentiveness. The 3 exercises are the best I have found for an excellent 5-10 minute training block. The black weights are 5kg/11ib each. Because compound movements require multiple limb interactions, flexibility will initially be an issue so it is important to WORK WITHIN THE PAIN FREE RANGE OF MOTION. Limit the depth of the movement that triggers the pain and work within the pain threshold eventually increasing range of motion as you get stronger. Of course, get professional advice as your issue could also be, and in my experience is most likely technical in origin. A good trainer can provide valuable feedback and you only need 1 session to go over movements you are feeling pain through, you do not need to buy into their system and have ongoing costs, you just need feedback and adjustments to make sure the muscles are doing the work not the joints. Any questions about how to approach trainers without being sold a 10 year plan just comment and i'll help you out there. Here are my technical recommendations for the videos exercises; WORK UP TO 20 REPETITIONS FOR 3 SETS 1. The squat press combo is great to stretch the grin/hip complex area and lengthen the spin muscularly with the press. 2. Squat curls are the most difficult exercise here, keep the sumo squat movement range short if you feel grin/hip tightness work within the pain free range. Another option is to widen you stance and point the toes outwards. Keep practicing with this one. 3. Triceps extensions to squat is another excellent movement designed to lengthen the spine muscularly and also stretch the latissimus (LATS) muscles on the triceps extension. This muscle interaction has a great beneficial effect on posture improvement. Do each exercise in order 10-20x and then repeat 2-3x for a full session. Remember to rest appropriately (60-90 seconds) between exercises, I would recommend this routine 2-3x per week for no more than 6 weeks. Use appropriate weights to your experience level - go heavy if you need just stay within the recommended repetition range or you are training a different effect. Each round of this routine should take you around 3-5 minutes to complete. Mix it up with another video and you have a full general training session or do it as a standalone. If you are looking to lose weight through exercise, basically the "fat burning" process of the body usually starts after 25 minutes. General conditioning training can be completed in around 20 minutes, but fat burning sessions need to be around 40-60 minutes in duration, regardless of style. Always work on structuring your training sessions according to your goals.