Make more progress by including these 6 foundational exercises.
Episode #7: The Top 6 Exercises You Need In Your Program
The flashy exercises on social media can be distracting. Doing the “cool” exercises doesn’t equate to getting the most from your efforts. We’re going over the 6 top fundamental exercises that will yield the best results, all of which can be incorporated into any resistance based program and are exercises that you should look for the workout out to be centered around.
“If you do not focus on the basics, you are not going to get the best results possible.” — David Minishian
Lower Body Exercises
There are 3 main lower body exercises you need in a program: Squats, Hip Hinge, and Lunges. Squats focus mainly on the quadriceps and back, providing the strength and core stability to get up and down from a seated position. The Hip Hinge specifically targets the hamstrings, glutes, and back, giving you the ability to pick things off the floor. Lastly, the Lunge combines both the quadriceps and hamstrings in a split stance position which incorporates more balance and stability to help us get off the ground without assistance.
Upper Body Exercises
There are 2 main upper body movements to include in your program: Push and Pull. The Push exercises move any resisting force away from your body, whether out in front or up above yourself. Common push exercises are the chest press or shoulder press. Pull exercises pull any resisting force towards your body, whether pulling from in front or from above. Common pull exercises are rows and pull ups.
Loaded Carry Exercises
The Loaded Carry is a class of functional exercises that are often forgotten in a training program. However, this exercise is helps you improve core stability, posture, balance, and grip strength. It forces you to become aware of how your body moves and that’s important for safer body positioning and effective body orientation. You’ll use the load carry day to day whether you’re taking in grocery bags, holding or playing with a child, holding things on one side, by your chest, or on your shoulder.
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David Minishian, MPH
Fitness and Nutrition Coach
David is the owner and head coach at Sculpt Fitness in Long Beach, CA. He leads the mission at Sculpt to educate, equip, and empower the local community to make the best decisions for their health. For over 10 years he has coached exercise and nutrition, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and kids or teeing up his next shot on a golf course.