My Three Staple Exercises

Image by United States Marine Corps Official Page via FlickrRecently,  a client asked me if I could only do three exercises, what would they be?  After some consideration, I said I would do pullups, pushup, and barbell squats.  I told the client that he could target all the major muscle groups with these three exercises.

Let's look at these three exercises and see if they would be a complete whole body workout.

Pullups target the major muscles of the upper back, the biceps,  and the forearms.  The core muscles are also worked as long as pullups are done in a smooth and controlled manor.

Pushups target the major muscles of the chest, the shoulders, and the triceps.  The core muscles are also strongly used when pushups are done with strict form.

Barbell Squats target the quads, hamstrings, and the glutes.  Squats are also one of the best exercises there is for developing core strength when done properly.

There you have it.  These are the three exercises I would do if I was limited to doing only three.  What three exercises would you do?

Two Great Exercises To Strengthen and Tone Your Legs And Butt

Spring is just around the corner, so now is the time to get ready to look your best.  If you want your legs and backside ready for the upcoming spring and summer wear, the leg press and step ups are two exercises you need in your fitness regime. 

Leg Press - Start

Leg Press - Finish

The Leg Press

The leg press is one of the best exercises for overall strength and development of your legs. First sit in the seat and position your feet about shoulder width and chest height on the platform. Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform. This is your start position (be careful that your lower back is pressed firmly against the back you the seat). With your feet flat slowly press upward until your legs are fully extended but short of lockout. Slowly return to a position to where the weight almost touches the weight stack. The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start. Again, you will have to experiment to find a weight with which the last three repetitions are difficult to perform

Step ups, Start

Step ups

Step ups are great for developing and shaping your butt. With this exercise you will do ten repetitions on one leg followed by ten repetitions with the other. Hold a dumbbell in each hand and position yourself in front of a bench. Place one foot flat on top of the bench positioning you body to make a right angle at your knee. Start with your chest held high and shoulders square step up through your heel and lightly tap the bench with your other foot before returning to your starting position. Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down.

Step ups, Finish

 For best results, I recommend that you do 3 sets of 15 repetitions on the leg press, followed by 3 sets of 10 repetitions each leg on the step ups.  Use a resistance that the last 3 repetitions are hard to complete.  Do these two exercises once every forth day and you'll be happy with the way your legs look this spring.

Exercise Of The Week; Rollups

Rollups shape and develop the back of your legs and your calves. This is also an excellent exercise to strengthen your core. Lay down flat on your back, extend your legs and place a therapeutic ball under your heels. This is your starting position. Pick your hips up off the floor and pull the ball toward your butt with your feet as far as possible and then slowly return to the starting position. Breathing pattern for this exercise is to exhale while rolling the ball towards you and to inhale when returning to the starting position.