Exercise
PHYSICAL EXERTION
In the past, lifestyle involved a great amount of physical activity. Exercise was invented as a way to augment or replace this inherent physical activity.
These are currently my favorite bodyweight exercises.
1.) Pushups. A classic!! Doing a lot of pushups has long been associated with being tough and strong. They will give you considerable strength, conditioning, muscularity, and confidence.
2.) Close-grip pushups. Take your pushup to the next level by keeping your hands a few inches apart. Get better gains in your back, shoulders, and arms.
3.) One-arm one-leg pushup. This exercise develops insane upper-body and core strength, as well as great coordination and balance. This is a great move for developing strength, muscle, and athleticism.
4.) Chin-up. You can also do pull-ups. No matter which way you cut it, chin-ups are brutal. Hitting a respectable volume of chin-ups gives great upper-body strength, and powerfully develops the grip, upper arms, and back.
5.) Front lever. I was skeptical about the front lever at first, as it is an isometric hold and seemed simple. However, working on the progressions improved my grip and core strength. Front levers also gave me the best back width and definition between my shoulder blades I have ever had.
6.) One-arm chin-up.
I have never made an actual one-arm chin-up, but I have gotten scary close. It is a fun and challenging goal to work toward! Working through the progressions gave me some of the best arm size I ever had and greatly assisted my pulling strength.
7.) Handstand pushups. These give you great shoulder and arm development, as well as upper-body strength and athleticism. Working toward a free-standing handstand pushup will greatly boost your strength, coordination, and athleticism.
8.) Back bridge.
Again, another exercise I was skeptical of, because it seemed easy. But they are hard! Back bridges boost total body strength, as well as helps balance and coordination because of the awkward positioning of the body. The position will also stretch and strengthen the muscles needed for proper posture.
9.) Bodyweight squats. These develop basic leg strength. Going through the full range of motion with impeccable form will make it a terrific mobility exercise. Being able to do a respectable volume gives good conditioning.
Here are currently my top favorite weightlifting exercises.
1.) Hang clean and press. This is a great exercise to build the upper body. Also expect to see gains in your abs, hips, and calves from the explosive clean portion of the movement. With high reps, this exercise can also be a great conditioning tool.
2.) Military press. This is a great exercise for shoulder and arm strength. When using heavy weight, expect to see gains in upper back and core strength from stabilizing the load overhead.
3.) Bent-over barbell rows. This is a great exercise for grip, upper arm, and back strength. Holding the bent-over position also works the low back and core, as well as the hamstrings and calves. Be careful to watch proper form.
4.) Stiff-legged deadlift.
This variation of the conventional deadlift targets the glutes, hamstrings, and calves. I have also noticed it seems to isolate the lats more. Expect to feel much more solid on your feet. Be careful to watch proper form.
5.) Front squats. Front squats are unbeatable when it comes to biomechanics and total body strength. With high reps, it is a great conditioning tool that with get you out of breath in a hurry. Always do with a spotter and/or in a squat rack with safety bars.
6.) Loaded carries. Doing these regular or unilaterally (the load is held in one hand, offsetting balance and weight distribution) is great to work grip strength and stabilizer muscles. Expect to feel more powerful over your whole body. Loaded carries are also great for wiry strength and conditioning, and doing them will build grit and determination.
These are currently my most fun and useful weighted exercises. Building a great physique, correcting posture and biomechanics, and burning fat is possible simply by getting good at these few exercises.