These days training styles are often subjective, regardless of whether you are a bodybuilder, cross-fitter, runner or swimmer, there are some exercises that build a boss physique no matter who you are or how you train.
When picking exercises, most often men want to build muscle and burn fat, these exercises do just that. Here lies the only 5 exercises you’ll need for a killer physique and that have built the best rigs for generations.
1. The Pull Up
When it comes to versatility, there really is no better exercise for your back, lats, biceps, and core than the all mighty pull up. Pull ups can be done almost anywhere which makes them a great tool for travel; if you have a park or a branch, then you have a workout. The trick with pull ups is to get your form right before you start adding weights. I opt for a strict pull up rather than a kipping style.
2. The Push Up
Another movement that can be done anywhere, any time and is something you can play around with; weighted, decline, incline, tricep, plyometric, in a burpee sequence, with renegade rows… the list is endless. Make sure you keep your back straight and get your chest low, to often I see minimal range of motion and a huge dip in the pelvis. Done correctly, the push up is a highly effective compound movement.
3. The Squat
The OG compound movement next to the daddy deadlift. The squat is something that is seemingly simple yet incredibly effective when executed correctly. The squat is an incredibly customizable move, you can play with stance positions, elevation, tempos, barbells, dumbbells, kettlebells… if you can dream it you can do it. The squat is a movement that takes a lot of work to get right so I highly suggest working on technique before loading up on weight in order to reduce injuries. Squats work your quads, calves, and glutes, while also strengthening your core and testing your flexibility.
4. The Plank
I know, planks a boring. Although this may be true they are an incredibly effective core workout. The plank works every part of your abdomen, as well as strengthening your back and sorting your posture. Test your time duration, keeping proper form and then you can add in some fun moves such as plank rocks or side planks to hit the obliques, weighted planks, bear planks, one legged planks.. find a way to have fun with it.
5. The KB swing
It is so important to have a hip hinge included in your workout regime; the deadlift is often the boss when it comes to this sector however for a spot of cardio and metcon work, I have chosen the KB swing, however you can replace it with a deadlift if you wish. The KB swing and dead lift are a total body conditioning movement and regardless of whether you are male or female these moves are something I really encourage you to get comfortable with.
You don’t need to have the best gyms or the best equipment to be in the best shape of your life, just get lifting. Most of these can be done with no or one piece of equipment. Throw these all together for a full body session and you’ll be sweating and sculpted in no time.