Recycle your workout
No matter where you look – television, internet, bookstore, or elsewhere, there seems to be new gadgets, machines, and programs designed to get you in shape. With so many people either out of shape or feeling like they are, a lot of money is being spent where it needn’t be.
There are a few exercises that have stood the test of time to remain staples of just about every workout program ever performed, be it by a bodybuilder or ballet dancer. So to keep your budget intact and your body responding, here are the most effective exercises you can perform in the shortest amount of time to get the most results.
Squat: Because you use your legs, hips, lower back, (and arms in some cases) to perform this exercise it is arguably the best overall exercise there is. It is also highly functional as it closely mimics daily tasks like picking up a child, lifting a suitcase, and shovelling snow.
Push-up: While the push-up might be one of your dreaded high school memories, it remains a great staple of any program. Whether you choose the bodyweight version or one using a machine or free weight (i.e. bench press), you will be targeting your chest, triceps, front of shoulder, and core to stabilize.
Row: Like a flip of the coin to the push-up, the row or its cousins (chin-up, lat pulldown, etc.) target the upper and middle back, the back of the shoulder, and the biceps, as well as the core for stabilization.
While adding a few additional exercises would further enhance your program, start with these three exercises for 1-3 sets of 10-15 reps. You can be done in as little as 6 minutes and you will have worked every major muscle group in the body.
If you aren’t sure if you should use dumbbells, barbells, kettlebells, medicine ball, tubing, bodyweight, or some other type of resistance, the answer is pretty easy. The rule of thumb is that as long as your technique is solid, your muscles don’t know the difference between the different types of resistance. If you have an old pair of dumbbells or medicine ball in the garage, just dust them off and start using them.
Keep in mind that your ability to make gains using these exercises has more to do with your dedication to technical excellence (never sacrifice technique for weight or reps) and willingness to work to “failure” (the point at which you cannot perform another rep with perfect technique). When you work to failure, you challenge your muscles and your mind to get stronger in preparation for the next workout.
Whether your workout is simple or complicated, you can always recycle these exercises to bring new life to an old program.
There are a few exercises that have stood the test of time to remain staples of just about every workout program ever performed, be it by a bodybuilder or ballet dancer. So to keep your budget intact and your body responding, here are the most effective exercises you can perform in the shortest amount of time to get the most results.
Squat: Because you use your legs, hips, lower back, (and arms in some cases) to perform this exercise it is arguably the best overall exercise there is. It is also highly functional as it closely mimics daily tasks like picking up a child, lifting a suitcase, and shovelling snow.
Push-up: While the push-up might be one of your dreaded high school memories, it remains a great staple of any program. Whether you choose the bodyweight version or one using a machine or free weight (i.e. bench press), you will be targeting your chest, triceps, front of shoulder, and core to stabilize.
Row: Like a flip of the coin to the push-up, the row or its cousins (chin-up, lat pulldown, etc.) target the upper and middle back, the back of the shoulder, and the biceps, as well as the core for stabilization.
While adding a few additional exercises would further enhance your program, start with these three exercises for 1-3 sets of 10-15 reps. You can be done in as little as 6 minutes and you will have worked every major muscle group in the body.
If you aren’t sure if you should use dumbbells, barbells, kettlebells, medicine ball, tubing, bodyweight, or some other type of resistance, the answer is pretty easy. The rule of thumb is that as long as your technique is solid, your muscles don’t know the difference between the different types of resistance. If you have an old pair of dumbbells or medicine ball in the garage, just dust them off and start using them.
Keep in mind that your ability to make gains using these exercises has more to do with your dedication to technical excellence (never sacrifice technique for weight or reps) and willingness to work to “failure” (the point at which you cannot perform another rep with perfect technique). When you work to failure, you challenge your muscles and your mind to get stronger in preparation for the next workout.
Whether your workout is simple or complicated, you can always recycle these exercises to bring new life to an old program.
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