It’s easy to walk into a gym like ours and completely be overwhelmed with equipment. To be honest, it would even intimidate me if I was seeing it for the first time. As a result, many members don’t venture out much. They just use what they know – no matter how little that is. So, it’s time to start working out with more purpose, so you can get the best results possible.
In Tuesday’s blog, “How to Set an Effective Workout Schedule” I talk about varies ways to break up body parts so you can design a workout based on your schedule. Well, as promised, today I will be giving you a hit list of exercises you can use in your routine.
First, in this list, I categorize exercises by body part, with the largest muscle groups first. When you are lifting weights, you don’t want to work your small muscle groups before you work your large muscle groups – because your small muscles will be too tired to lift the heavier weight required to work the larger ones. Large muscle groups include chest, back and legs. Small muscle groups typically refer to all your arm muscles.
Next, you’ll notice that in each group, I first list one exercise that doesn’t require equipment (if possible). I also list alternative machines or tools to help you find what works with what you have access to. Now realize, there are SOOOO many more, but these 50+ exercises are the most common – and good for starting a beginner to even advanced routine.
If you are doing a full-body workout, you may only choose 2-3 exercises per body part, and only do 2-3 sets of each (depending on your time). If you are working out several times a week, and breaking up body parts more, you may do all the exercises in each specific body group for that day for 3-5 sets to add intensity, and extend the length of your workout.
Lastly, rest time is super important. You can take a very basic workout and majorly boost intensity if you reduce your rest time. We use the GymBoss Interval Timers (set at 30 seconds on and 30 seconds off) at our club so our members are being pushed to work hard and rest little.
So that brings me to reps. You can do 12-15 reps for upper body and 15-20 reps for lower body OR you can use the interval timer to go as hard and fast as possible and not even worry about counting. Just remember, if you could do a few more reps, you likely need to up your weight.
Top 50 Exercises:
OK, so here you go! Here are 50 different exercises mentioned below with some tips to help you design your workout schedule. (PS: It’s actually more than 50 exercises, but TOP 50 sounded better than Top 51. Ha!)
Squats (Air Squat or Barbell Squat, hits all muscles)
Leg Press Machine (hits all muscles)
Walking Lunges (dumbbells, quads and glutes)
Leg Extension Machine (hits quads)
Leg Curl Machine (prone/lying, seated and/or standing, hamstrings)
Straight Leg Deadlifts (Dumbbells or Barbells, for hamstrings)
Weighted Calf Raises (or Calf Raise Machine)
Do at least 1 exercise per body part (quads, hams, glutes)
Handstand Push Up or Pike Press
Military Press with Barbell or Shoulder Press Machine
Arnold Presses or Shoulder press with dumbbells
Rear Delt Raise (or Reverse Fly or Reverse Pec Dec Machine)
Do at least 1 press, 1 raise (front or lateral) and the rear raise.
Remember to read: “How to Set an Effective Workout Schedule” for help on scheduling your workout schedule for the week.
Have fun, train with confidence & #getafterit!
One of the perks to being in the fitness industry, and working with great brands like Designer Whey and Sears, is you get to meet some really amazing trainers and athletes.
Every trainer and athlete has their favorite exercises. So, when I met with Mixed Martial Arts trainer, Coach Van Arsdale, to tape his Designer Whey workout, you bet I asked him to share his top exercises and training tips.
I got the inside scoop of his go-to exercises, plus one very surprising tip he had that may shock many fitness enthusiasts and MMA fans. Here’s what I learned!
Coach Van Arsdale shares his top 6 exericses:
#1 Favorite Conditioning Exercises: Sprints on an Incline Treadmill
#2 Favorite Abs Exercise: Sit Ups with a Twist (video demo below with Ryan Jimmo)
#3 Favorite Core Exercise: Barbell Deadlift
#4 Favorite Power Producing Exercise for Quads & Glutes: Single Leg Exercises like Single Leg Squats with Weight Vest, Single Leg Lateral Lunge, Walking Lunges, Hurdle Hop and Hold (over 6-8″ hurdles), 1 Leg Romanian Dead Lift, Single Leg Hip Ups (below).
#6 Favorite Exercise Overall: Barbell Deadlift
Coach’s Training Schedule
Coach’s athletes train 2 times a day 4 days a week, Monday through Thursday. They train 1 time one day a week on Friday and take the weekends off. Yes, you heard right! Coach strongly discourages his athletes train 6 or 7 days a week. He says the body needs rest and gives his athletes the weekends off to repair and relax.
“I strongly discourage my fighters from training even 6 days a week. Their body needs the weekend to rest.”
Each training session is no more than an hour and fifteen minutes, and includes a variety of MMA drills, conditioning, cross training and strength exercises. Coach said 80% of their training is technical training, which also is a lot of conditioning. He said only 20% of their workouts consists of weights and cross training, but that also depends on how close the fighter is to a fight. The closer a fighter gets to their fight, the less cross training they do and the more technical training they must do to prepare. Of course all training is exhausting and very cardiovascular, as well as works every muscle in their body. MMA training is pretty extreme no matter how you look at it. These are tough guys!
Coach’s Partner Circuit Workout
Here is an example of a 14-exercise circuit workout they do at the end of a workout.
Q&A with Coach
@TedCzech, from Twitter, asks:
“Blackzilians have had some tough breaks in the cage lately — what do they need to do to win?”
Coach Van Arsdale‘s Answer: “Focus is the key to winning at any level. Our coaches, athletes and our entire support staff must contnue to work as a team and we must maitain a positive atmosphere throughout the camp. Winning is associated with success, but to champions, what’s done after a loss can prove more vital to success over time.”
NOTE: There are about 25 members of Team Jaco, home of the Blackzilians. Although they may experience some high-profile losses occasionally, insiders report their team has won approximately 75-80% of all their fights and is going strong.
How many times have you heard “If you can’t do it right, don’t do it at all“. This has been my motto on many things in life – especially work. If I can’t do something 100%, than I’d rather not do it until I can. However, this doesn’t apply to everything – especially fitness.
Life Half Full
It’s easy to not want to do something half way. If you are an all-or-nothing type of person, like me, you can justify not doing something unless you can do it right. But, I have news for you. Not doing anything is not always the right thing to do.
Tell me, if you’re given half a glass of water when you are thirsty, do you drink it anyway, or do you go without because it’s not the full glass you need? If you’re thirsty, you take what you can get- and if you thirst for a healthy body you need to take what you can get as well.
Better & Best
Fitness is not black and white. There is no real right or wrong – there is better and there is best. Anything you do is better, even if you can’t do the very best. So you can’t workout as much as you want to. Do you just not train at all? No, you just do what you can, because that’s better – and better is always best.
We need to treat fitness as our daily vitamins. What do you do if you miss a day? You just pick off where you left off. The more often you take them, the better. It’s the same with eating healthy and working out. You try to do it as often as you can, but if you slip up, you don’t just quit. Something healthy is always better than nothing healthy at all.
Whether you lack time, equipment, direction or support – just do what you can, when you can, with what you have. – B-
My recent blog on Designer Whey. I wrote this after my vacation – where I reeeeally went off my diet and regular workout routine. Although I had a blast, sometimes the hardest part is getting back on track. If you ever find yourself way off course, here are 5 tips on how to help you get back on track!
We all get lazy from time to time. We skip a few workouts and slip off our typical diet. Before you know it, we have stepped out of our normal fitness lifestyle – and we feel horrible.
Unfortunately, it can snowball out of control quickly if we don’t put some predetermined guidelines into place. Here are 5 steps to making sure that trip to fatville is a quick one.
1. Designate a set day of the week you always use to start fresh. Most people use Monday as the day to get back into their workout routine and eat healthy. Having a line in the sand helps separate the past from the present. Our mistakes were so last week. This day is the time to move on.
2. Have a plan. Having a day you start fresh is meaningless if you don’t know what you are going to do. It’s crucial you… READ MORE
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Steve Pfiester writes for Designer Whey, “What are you Really Doing in the Gym“.
“I’ve been guilty of going into the gym, knocking down a list of exercises, and two hours later packing up to go home. Sounds good, but the problem is I never really worked out at all. Sure I got a little pumped, maybe even made my quads burn a little. And still, except for my armpits, my shirt didn’t have a drop of water on it – except where I drooled starring at Bonnie doing walking lunges. Ok, moving on…
How do we make our time in the gym more useful, more intense, more productive? Most of us don’t have time to devote two hours of pure isometric exercises to give us bigger biceps. Especially when our goals may be to condition our abs and lean out. Even if you’re like me and you want it all, is it still possible to work on building our bodies while we condition and get lean?”
CLICK HERE to read the rest of Steve’s Blog and get the answer!
As most of you know I work for Sears’ online fitness community called FitStudio. One of my jobs is to write motivational tidbits to FitStudio members, which get emailed to members once a week. Here was today’s tip!
Be sure to join FitStudio so you get more of these helpful tips and workouts.
People are constantly asking me what weight routine to do. They ask me to critique their routine, as if changing a couple of exercises is going to change everything. Honestly, most people are spending too much time on stuff that really doesn’t matter and not enough time on the stuff that matters most.
Listen, I’d guess that 80% of the population wants to lose weight and tone up – not sculpt their rear deltoids and show more muscle separation in their quads. Just because some girl in the gym (who looks very hot by the way) does a certain workout, doesn’t mean that workout is for you (YET). Plus, I guarantee she is doing a lot more than lifting dumbbells.
Before you waste a lot of time and energy copying programs, trying new weight exercises and analyzing every exercise you see in the gym – ask yourself a few questions.
Fitness Checklist for Success:
2. Do you know how many calories you are eating every day? When people ask me for diet advice, 90% of them have NO clue how much they are eating. They can list off all these healthy foods to me, but that means nothing. That’s like me telling my husband that I bought 5 shirts and 2 pair of jeans. What the heck can he do with that? He sure can’t balance the checkbook with that. I can even tell him I bought them from TJMaxx, and that STILL won’t give him a clue how much to deduct from the checking account. Read the rest of this entry
Managing calories can be pretty overwhelming in the beginning. Looking up calories online, counting calories, looking at grams of protein, etc – it can honestly be pretty taxing ….BUT don’t give up!! Maybe you are making things too difficult. There is an easy way to learn how to manage calories and it’s called keeping it simple.
You’ve probably heard the saying “KISS = Keep It Simple Stupid”, well this DEFinitely applies with diet. The more ingredients you add in a meal, the harder it is to manage. The more you eat out, the harder it is to manage. And the harder it is to manage, the more likely it is you will give up.
Here are a Few Tips to Keeping Your Diet Simple, Stupid!
1.) Eat whole foods. Choose one meat and 1-2 veggies for basic meals. Flavor with Read the rest of this entry
Remember the line in Braveheart where Mel Gibson yells “Freedom!“? That scene is the epitome of what I think of when I think of independence. As we celebrate the Fourth of July, commemorating the adoption of the Declaration of Independence and declaring independence from the Kingdom of Great Britain, I can’t help but think of all the people who still live in bondage – bondage to their unhealthy bodies.
What if we all could gain independence and be free from the bondage of diets and end the battle of the bulge? Well, you can.
Every time you ignore your body, you are choosing to be enslaved by your weight and your own guilt. Every time you decide to lean on a pill, diet fad or exercise gimmick, you’re making the decision to be in bondage to that product and enslaved by rules. Eventually, it may seem tempting to just wave the white flag – but don’t give up. Let me share what has worked for me and so many others. Read the rest of this entry
When I consider all the diets on the market, I can’t help but wonder how Adam and Eve ate. I mean, there was no paparazzi to capture them eating at the trendy “Garden of Eden Café” nor were there tabloids exploiting Eve’s hot body and her latest “In the Garden Workout”. Diet and exercise as we know it didn’t even exist.
Deep fryers weren’t even invented and the closest thing to fast food was picking an apple off a tree. High calorie foods simply were not as easy to come by and exercise was a just way of life.
No one had to tell Adam and Eve to workout, they got plenty of exercise with their standard daily duties. I bet we’d burn a lot more calories and eat a lot less if we had to live like they did.
With that in mind, I really doubt obesity was much of an issue. Eve couldn’t have just gone to Publix to pick up a few groceries. Collecting food took time and energy. Since there was no refrigeration, it was essential the food was fresh for each meal so the chores were never-ending. Read the rest of this entry