My Favorite Exercises

When it comes to exercise, we all have exercises which we love to do and perform almost every time we hit the gym.  It may be push ups, pull ups, leg press, the weighted ab machine, calf raises or broom twists, whatever it may be, we all perform the exercises we like and enjoy.  One of the harmful aspects of always performing the exercises we love and enjoy is that we are not getting the benefit from all of the exercises we are not doing.  We cannot get any better and get the results we are after if we keep doing the same thing over and over again.  We all know the definition of insanity is “doing the same thing over and over again and expecting a different result.” In order to get to the next level, we all must do the exercises we hate, do them often and make our weaknesses our strengths.  There is a reason why we hate these exercises whether it may be they hurt, we are not good at them or they are just not fun.

It is time to change things up a bit and think about starting out your workout sessions with those dreaded exercises in which you loath doing.  Try doing them when you are fresh and full of energy and then you can get to all of those exercises you love to do afterwards.  I am not a big fan of Turkish Get Ups but I usually try to get a set or two in with my warm up.  Why?  Because I know they are good for me, I know they are hard to do and I know they are one heckuva way to warm up the body.  Now for me, there is a difference between exercises in which I like and exercises in which I can not do.  I can not perform certain exercise because they cause me physical harm.  I love barbell bench press, barbell cleans and dips but I have learned to not do them anymore because they hurt my shoulder.  I hate to say this but, as I have gotten older (ahem) I have learned to eliminate these exercises from my training program to continue the longevity of my training career.  If you have exercises such as these, then it might be time to think about retiring them and moving on to something more effective.

I want to share with you a list of all my favorite exercises in which I perform on a regular basis.  A lot of them may be performed only one time for the warm up but every one of these exercises I am going to list I believe are important and valuable to any training program.  To make things easier I am going to break it up into categories.  Look over the lists and see how many exercises match up to yours

Body Weight

  • Bridge
  • Marching Bridge
  • Bird Dog
  • Plank
  • Side Plank
  • Overhead Squat
  • Single Leg Squat
  • Side Lunge
  • Curtsy Lunge
  • Split Squat
  • 1 Leg Reach
  • T’s, Y’s, L’s, W’s
  • Push Up
  • Pull Up
  • Inverted Pull Up
  • Handstand
  • 1 Leg Step Up
  • Jump Rope
  • Skipping
  • Side Shuffle
  • Carioca
  • High Knees
  • Butt Kickers

This is pretty much my warm up.

Medicine Ball

  • Ball Slams
  • Ball Chest Press
  • Side Lateral Toss
  • Front Lateral Toss
  • Overhead Toss
  • Back Lunge and Twist
  • Woodchops

Kettlebell

  • Turkish Get Ups
  • Goblet Squat
  • Swings
  • 1 Arm Swings
  • 1 Arm Snatch
  • Deadlift
  • Farmers Carry
  • Waiters Carry
  • Suitcase Carry
  • Single Arm Split Squat
  • Single Arm Squat
  • Single Arm Shoulder Press
  • Cleans
  • Single Leg Deadlift
  • Sumo Squat
  • 1 Arm Row

Barbell

  • Back Squat
  • Front Squat
  • Deadlift
  • Shoulder Press
  • Rear Foot Elevated Split Squat

Dumbbells

  • Chest Press
  • Incline Press
  • Single Arm Chest Press
  • 1 Arm Row
  • 1 Arm Overhead Press
  • Double Arm Squat Curl Press
  • Renegade Row
  • 1 Arm Snatch

Bands

  • Squat Press
  • Squat Row
  • Split Stance Alternating Presses
  • Split Stance Alternating Rows
  • Lunge and Press

Cable Pulley

  • Squat Stance Chops (High to Low)
  • Split Stance Chops
  • Squat Stance Lifts (Low to High)
  • Split Stance Lifts
  • Split Stance 1 Arm Punch
  • Split Stance 1 Arm Row

Well that pretty much raps it up for me and most of the exercises I try to perform regularly.  I know it may seem like a long and detailed list, which it is, but I would say I perform almost all of these exercises within the week and not all in one day.  For me, it all depends on my mood, my energy and what I am feeling for the day.  If I feel great, full of energy and fired up, I generally warm up  and get after it with a lot of body weight high explosive type exercises.  Lots of high heart rate stuff, medicine ball training and sprints.  Other days I may feel like toning it down a bit and working on some core essential moves like the body weight stuff, some band exercises and my chops and lifts with the cable stations.  Then sometimes I feel like just loading the body and getting my lift on with some barbell work, dumbbells and kettlebells.  I keep it short, sweet and heavy mainly sticking with either a 3 x 5 or 5 x 5 reps and set range.  Think about your program and what you can do to improve it, make it more effective and reach the results you are after.

Remember the warm up is important and your warm up should be your workout and your workout should be the warm up.

 

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