A great first step to start your training plan would be; To learn the best exercises to build the most muscle, burn the most fat, and increase the most strength in as little time as possible.
It doesn’t matter what sex you are, these are the exercises that will never get boring or disappear. People of all ages have being building their bodies with these points for decades. And it won’t change.
Below you’ll find the name of the exercise and a video demonstration, showing the correct technique of the exercise, how to instructions and important things to remember whilst doing them.
Work Your Core with the Plank
The plank really involves all muscles of your core. An exercise for anyone, with plenty of variations to keep things interesting and challenging.
How to do a plank:
- Start in a basic push up position but with your elbows on the ground instead of your hands.
- Engage your core and glutes.
- Keep your lower back straight.
- Hold tight for the prescribed amount of time.
Related article: Rock Solid Abs & Core With These 11 Plank Variations
Work Your Upper Body with the Push Up
Get your core, chest, shoulders and triceps with the push-up. Another move with plenty of variation.
How to do a push up:
- Start with your hands flat on the ground and your legs extended behind you.
- Keep your elbows slightly tucked to your side and your core engaged.
- Lower yourself to the ground while keeping your back straight.
- Slightly pause at the bottom, slight pause at the top.
- Repeat the process.
Work Your Triceps with the Bench Dip
Really want to target those triceps? Here’s a basic you can do anywhere. (However, if this feels a little strange on the shoulders—skip it)
How to do a bench dip:
- Place your hands behind your back on a bench with your knees bend and feet out in front of you.
- Keep your head and torso upright.
- Engage your core.
- While keeping your elbows tucked to your side, slowly lower your back down towards the ground.
- Once your arm is approximately parallel with the ground, pull yourself back up using your triceps.
- Pause at the top and repeat the process.
Related article: 12 Core Exercises for a Stronger Core and Better Posture
Work Your Posterior Chain with the Glute Bridge
The glute bridge is a great way to get the job done without over complicating things.
How to do a glute bridge:
- Start by laying flat on your back with your knees slightly bent.
- Engage your core.
- With weight on your heels, drive your hips up into the air.
- Squeeze your glutes and hamstrings at the top.
- Slowly lower your hips down and repeat for the prescribed number of reps.
Work Your Entire Body with the Deadlift
One of the big lifts that hits just about every muscle in the body. Learn this move the proper way and your overall strength and power will skyrocket.
How to do a barbell deadlift:
- Stand over a loaded barbell with your feet about shoulders-width apart and your toes very slightly pointed outward.
- Engage your core, drop down, and grip the bar at shoulders-width.
- Keep your back as straight as possible at all times.
- Push your hips back and pull the weight up from your heels while engaging your lats, glutes and hamstrings.
- Pause at the top and repeat the process.
Related article: 6 Fat Burning CrossFit Moves To Tone Your Entire Body
Work Your Upper Body with the Bench Press
Another big lift, but more focused on upper body strength and power. Cycle this move with dumbbell bench presses for variety and plateau breaking effects.
How to do a barbell bench press:
- Flat flat on your back on a bench.
- Grip the barbell with your hands slightly wider than shoulder-width.
- Engage your core, retract your shoulder blades, and lift the barbell off the rack.
- Slowly lower the bar down to your chest while tucking your elbows and maintaining a slight and natural arch in the low back.
- At the bottom, drive through the heels of your feet and put the weight up to the top.
- Squeeze, then repeat the process.
