10. Pullups will give great posture for both men and women. The lats are among the biggest muscles in your body and therefore, should be trained. For those with difficulty performing the pullup, barbell rows and the lat pulldown machine suffice. Women, don't think this is a strictly male exercise, because this will give you a favorable upper body shape, making your waist seem smaller and providing great posture.
- 10. Pullups will give great posture for both men and women. The lats are among the biggest muscles in your body and therefore, should be trained. For those with difficulty performing the pullup, barbell rows and the lat pulldown machine suffice. Women, don't think this is a strictly male exercise, because this will give you a favorable upper body shape, making your waist seem smaller and providing great posture.
- 9. The Military Press. Doing a standing military press will work your core (as with any overhead weighted exercise) with a concentration on your shoulders and triceps. There's a reason why the military uses it, and so should you.
- 8. The Kettlebell Clean and Press. Although the clean and press is a more advanced movement, doing it with a suitably weighted KB will make it easier (in comparison to its barbell counterpart). The KB Clean and Press moves the weight a great distance, making it a great exercise targeting your legs, core, triceps, and shoulders, so yes- nearly your entire body.
- 7. Box Jumps. Not only convenient because you could practically jump on anything (doesn't have to be a box), but the explosive movement will test not only your leg power but your cardio as well. Try doing 50 box jumps on a 24" box. If you're a more serious athlete, test to see just how high you can jump on something.
- 6. Sprints. The combination of your heart racing and your legs powering through every step leave you with one of the most underrated and amazing workouts you can give to your body. Check out the "How far and fast we should be running?" article for more information. Ever notice how every animal sprints? They don't run long distances. It's time to change your running habits.
- 5. Thrusters. Whether performed with dumbbells or barbells, the thruster will start with a squat and end with an overhead press, targeting nearly every muscle in your body. For more information, check the article "One of the best exercises for your body: Barbell Thrusters."
- 4. Barbell Squat. For those who can't squat additional weight, starting with air squats is fine. The squat is a staple among athletes of all sorts and for reason- it targets more than 60% of the muscles in your entire body. Your legs and core have to cooperate to lift up heavy loads. Correct form under the supervision of a professional is strongly suggested.
- 3. Alternating Jumping Lunges. The reason they're high on this list is because no equipment is needed and it's an explosive leg movement that will not only fatigue your legs FAST, but will build power, speed, and race your heart. Beginners should start without the jumping explosiveness of the lunge and stick to regular lunges until they're capable of the exercise.
- 2. The Deadlift. The fundamental 'lift the heaviest object you can off the ground' exercise. Heavy deadlifts, when executed with proper form, are among the king of exercises, giving you an total body workout. Nearly all of your muscles have to move in conjunction in order to lift up maximum loads. Beginners should lift lighter weights under the supervision of a trained professional.
- 1. Burpees. At the top because no equipment is needed and not even much space, but this exercise will workout your upper body (with the pushup), your core (bringing legs back and forth), your legs (jumping), and race your heart (with a fast pace). You can even add a pullup after the jump portion of the exercise to complete and advance this exercise. Check out the article "The best bodyweight, full-body workout: Burpees" for more information.
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