10 Essential Exercises

The perfect workout likely does not exist, however, sometimes I like to write down a workout that could be perfect for me. I think the exercises I have included can be performed by most people and, barring advice from your doctor, are safe and effective.

1) Dips

Basically a suspended pushup. I recently learned (courtesy of Athlean X) that I have been doing dips incorrectly for years. I thought that everyone always felt pain in their shoulders after ending a set of dips. Make sure you are consciously moving your chest forward before the repetition. Also, do not feel that it is necessary to break 90 degrees. If you can, then fantastic, but when I go down too low that is when the pain is the most intense. My body is not made to break 90 on a dip but I still get plenty of benefits from this exercise.

2) Kettlebell Swings

There is an interesting science behind why kettlebells swings are so effective and if you are interested then look up Pavel Tsatsouline’s body of work. I have written about my favorite kettlebell workout in the past and nothing has changed my opinion about the effectiveness of kettlebells and specifically the swing. Throw these into the end of your workout or really at any time of the day.

3) Pull-ups

The most classic of exercises. I am sure ancient cavemen used the low branches of oak trees for pull-ups. I like to go for 10 and when that becomes too easy then add either a weighted vest or drape some chains across your shoulders.

4) Dead Lifts

The greatest back exercise I can think of. These will slap strips of muscle on your back, arms, and even your forearms and legs. They are also tricky to perform for most body types. When I was learning how to deadlift I practiced on a light bar with about 80 lbs every morning for a week. My check list always includes 1) thoracic extension 2) have the bar clear your knees before you straighten raise the bar/set it back down. So long as your back is straight it really is as simple as standing up but try to find some good YouTube videos on proper form. You can perform this exercises for years with bad form and never even know.

5) Front Squat

Yup, I have not placed the back squat here but instead the front squat! It’s my personal favorite as it works the quads. If you want big hamstrings then the hamstring curl and the back squat is more effective but nothing will hit the quads like the front squat. This exercise has grown my quads by a huge amount these last two years. In my opinion, they are more fun than back squats and less of a mental staring for some reason.

6) Over Head Press

I really cannot think of a program that is complete without the barbell over heard press. Just be careful of your rotator cuff over the long term. Lately I have been flaring my elbows and that has stopped irritating my rotator cuff. This exercise is almost as satisfying to perform as the bench press.

7) Knee Raises

This is the only exercise which directly hits the abs on this list. You can perform this on a pull-up bar (until your grip gives up) or, my favorite, is to use the arm pads of a dedicated knee raise station. Try experimenting with twisting your legs around in order to hit the obliques.

8) Barbell Rows

Barbell rows are great because not only is it a way to place a lot of weight on your back and lats but you also get a unique stress on your arms. There are a couple ways to perform these but my favorite will always be with an underhanded grip. If you have never tried these then you are in for a treat.

9) Your cardio of choice

I really debated with myself whether to add a cardio. I only started doing consistent cardio recently but I really think there is no workout complete without it. There are two forms which I swear by. One is walking (LISS) and the other a stationary bike session (HIIT). Pick your poison but the key is consistently.

10) Lunges

Last one! Lunges are great because they are a compound exercise. Try going for a heavy lunge and you will be working your grip and also the muscles of your upper back. I like to throw these in after doing some squats in order to cover my bases. Lunges can also be perform anywhere and with basically any weight. Don’t have a gym handy? Simply grab a heavy box and (with proper form) perform some lunges at home. You can even do jumping lunges if there are so weights of any kind near you.

And there ya go! My 10 essential exercises. If I had to change one then I would swap out the cardio for the bench press but be sure to at least be walking everyday.