When it comes down to figuring out what exercises you should be doing, it's important to target all the major muscle groups, as well as have a proper
meal management system in order to fuel them. Skimping on any area for too long can result in an uneven looking physique. To help put together a well-rounded routine, here's a list of exercises that you should be doing, both for muscle building and endurance training.
Burpee
It may have a funny name, but burpees make for a good calorie burning workout that also builds strength in the upper body and the legs. Start in a regular standing position, squat down and put your hands on the floor in front of you, kick your legs back to put yourself in a push-up position, return to the squat position, and then stand back up. If it sounds confusing, find a video online to see how it's done.
Lunge Twists
This exercise is great for those looking to work the largest amount of muscles in the smallest amount of time. Grab a barbell and do a lung. At the apex of the lung, twist to the side of the lunging leg (right for right leg, left for left leg) and hold for a few seconds before standing back up. This will help strengthen the glutes while also shaping the core.
Military Press
This exercise you should be doing can be done with a machine, or any barbell or pair of dumbbells. Standing or sitting upright, hold the weight up to shoulder height as if you were doing a pull up, then lift your arms straight up above your head. Try to keep the lift as parallel to your back as possible, otherwise it will be the biceps that feel the burn, not the deltoids.
Squats
It may seem obvious, but it's well known for a reason. The tried and true method of glute exercise, and really one of the
exercises you should be doing regardless of your routine. The best part about squats is that they can be done just about anywhere, though they benefit from adding weights into the mix.
Seated Rotation
Now let's work our way up to focus on the core. Take a seat on the floor with your feet planted in front of you. Elbows slightly bent, lift up a weight in both hands in front of you, then turn it from side to side, keeping your head straight. Lifting the feet of the floor will make this workout even more intense.
Opposite Arm And Leg Raise
Good for balance and helps tone up your middle, go down on all fours, knees and hands on the floor, and stick your left arm straight ahead and your right leg straight back. Hold this position for a few seconds before switching arm and leg.
Flutter Kicks
The perfect workout to get the abs working and the heart beating. Laying on your back, lift your shoulders and your legs off the ground. Kick your legs in small arcs for 30 to 45 seconds, or until you can't do anymore. Remember to keep palms flat against the floor.
Arm Haulers
This exercise you should be doing is sure to make your arms holler. Laying flat on your stomach, lift your arms and legs up, keeping them straight in front and behind you. Then, move your arms to your sides and back again, sort of like making a snow angel. This hard hitting exercise will help strengthen shoulder as well as back muscles.
Abdominal Hold
Find a chair or any edge that will comfortably hold your weight. Lift yourself up with your hands while keeping your thighs parallel to the ground and back straight. You'll feel the tightness in your abs soon enough, plus there's the added bonus of giving the arms a bit of a workout as well.
Dumbbell Side Raises
While we're on the subject of arms, use these next couple of workouts to keep the shoulders strong and avoid injury during workouts. First, the dumbbell side raises. It's very simple, just take a dumbbell in each hand, let them rest at your sides, then bring both arms up until your body forms a "t" shape, and lower back down.
While all of these are great exercises you should be doing, they aren't necessarily the only ones out there that are right for you. Even if there isn't a good gym nearby, it's still very possible to get the body you want with dedication, the right workout and a good meal management system. Just be sure not to ignore any area for too long, or risk a lopsided look.
