We all have different fitness goals that require varying training regimens. These five exercises should be included in everyone’s routine at every level. Whether you’re in it for weight loss, improved athleticism, fat burning, strength and power, or overall health be sure not to leave these timeless exercise gems out of your weekly routine.
1. Deadlift
The deadlift is a powerful exercise and when done correctly it covers all fitness bases. It works well for strength, cardio, fat burn and toning. This kind of heavy lifting works your whole body but it's geared especially for your hamstrings, glutes, and back. It’s also great for beginners, as it is one of the safest heavy lifting exercises that yields impressive results.
Don't get caught up in thinking that you'll be "too muscular" especially if you're a woman. Deadlifting helps increase your heart rate and gets your body in a state to increase your metabolism to burn more fat.
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2. Squat
Want strong, shapely legs? Don’t forget to squat and squat DEEP! Squats are growing in popularity and with good reason. Like deadlifts, squats involve almost every muscle in the body but specifically work your quadriceps and glutes. This is also another move that aids in fat burn and muscle growth. Heavy squats also help build core strength and deep squats help with flexibility in your hip flexors, which can benefit you in other athletic (or non-athletic, ahem!) endeavors. Try different variations of the squat to target different areas of the leg and get even faster results!
3. Pull-Up
This is one of the more challenging exercises but one of the best for working your upper body. It mainly focuses on developing strength and building muscle in your entire back but also works your biceps, shoulders and forearms. A strong and developed back helps prevent injury and aids in all other exercises you do. They may be difficult at first but worth working on. Start out with assisted pull-ups if you cannot do one on your own and switch up your grip for variety.
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4. Push-Up
A simple classic move, but highly effective. Push-ups work your chest and arms and help build basic strength that you will notice right away in the gym and in your day-to-day life. The push-up has been around for decades and stands the test of time in this forever changing fitness industry. It requires no equipment so there’s no reason to leave this one out. Different hand positions can keep the exercise challenging for those who are more experienced. For beginners, you can start out doing push-ups on your knees or try holding yourself up in the push up position for 45-60 seconds at a time to build yourself up to a standard push up.
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5. Reverse Crunch
Reverse crunches are great for working your entire core and a strong core is necessary to achieve any advanced level of fitness. Unlike a traditional crunch, a reverse crunch is done by using your abs to pull your knees up towards your chest. Crunches and sit ups only work a portion of your abdominal muscles, but the range of motion you get from a reverse crunch is much more effective for getting a chiseled six pack. This is another exercise that’s great for fat burn and toning.
