“What’s the best exercise for my [insert any “trouble zone” here]?” It’s one of the first questions people ask when they find out I’m a fitness professional. It’s also one of the most difficult to answer. First, you won’t get the results you want from any exercise unless your diet and sleep habits are in check, but further, an accurate answer really depends on four things:
- What do you really need?
- What’s your goal?
- What kind of training experience do you have?
- What kind of equipment do you have access to?
I also tend to think in terms of “movement patterns” rather than single exercises, which complicates things even more. The bottom line: As much as I would love to fire off a list of the “five best exercises ever created,” I can’t without leading you astray. There are myriad great exercises, and the best ones for you depend on your answers to the four questions above. What I can do is share what I consider to be the top five big-bang-for-your-buck movement patterns and how you can add them to your routine. I’ve also outlined the recommended training guidelines (sets, reps, rest) for the goal of fat loss.
1. Hip Dominant: Deadlift
Beginner: Kettlebell or dumbbell deadlift (shown here). *Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
How to do it: Grab a kettlebell or dumbbell with both hands and hold it at arms length in front of hips. Bend at hips and knees to lower the weight to the floor. Without allowing lower back to round, pull torso back and up, thrust hips forward, and stand up with the kettlebell or dumbbell. Squeeze glutes as you perform the movement.
Intermediate: Clean grip (hands shoulder width, palms facing in) barbell deadlift. *Do 3 sets of 10 to 12 reps, resting up to 30 seconds between sets.
Advanced: Snatch grip (hands approximately twice shoulder width, palms facing in) barbell deadlift. When standing upright, the barbell should be about 2 to 3 inches below bellybutton with arms straight. Do 3 sets of 8 to 10 reps, resting up to 15 seconds between sets.
2. Upper Body Push: Pushup
Beginner: Pushup with hands elevated on box, step, or bench (shown here). Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
How to do it: Place hands on a box, bench, or step slightly wider than and in line with shoulders. Slowly lower body until your chest nearly touches the bench. Pause at the bottom, and then push back up to the starting position as quickly as possible.
Intermediate: Standard pushups. Do 3 sets of as many reps as possible with proper form (AMRAP), resting 60 seconds between sets.
Advanced: Pushup with feet elevated on box, step, or bench. If this is still too easy, try adding more resistance by wearing a weight vest. Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
3. Knee Dominant: Split Squat
Beginner: Split squat with front foot elevated (as shown). Do 3 sets of 10 to 12 reps on each side, resting 60 seconds between sets.
How to do it: Stand in a staggered stance with front foot on a box or step. Your feet should be 2 to 3 feet apart, front knee slightly bent. Slowly lower your body as far as you can. Pause, then push back up to the starting position as quickly as you can. Complete all reps on one side, then do the same number with your other foot forward.
Intermediate: Standard split squat. Do 3 sets of 10 to 12 reps on each side, resting 30 seconds between sets.
Advanced: Split squat with rear foot elevated. Do 3 sets of 8 to 10 reps, resting 15 seconds between sets.
4. Upper Body Pull: Chin-Up
Advanced: Neutral grip chin-ups with no assistance (possibly add external load like a weight vest). Do 3 sets of up to 12 reps, resting 60 seconds between sets.
5. Core Dominant: Carry
Advanced: Hold the dumbbells or kettlebells directly overhead. Do 3 sets of 15 to 20 steps (about 30 to 45 feet), resting 60 seconds between sets.(via Shape)
