Yes, there are certain basic exercises you must do to develop a healthy body. Besides doing some form of aerobics like running, walking or biking there are basic resistance movements like squats and lunges for the legs, push-ups and bench press for the chest, pull-ups and rows for the back, shoulder press and laterals for the shoulders, curls for the arms, elbow extensions like pushdowns for the triceps and a few basic dynamic movement drills with a medicine ball for flexibility and athleticism. Why have these exercises and movements been around for so long? They have been around for so long because they work.

If most people went to the gym and just did these basic exercises they could achieve an incredible looking and healthy body without getting overwhelmed and confused looking for the secret exercises or the new class that only a lucky few with the great bodies know about. I’ve been working out myself for over 30 years and training clients for over 20 and I’ve seen it all. Sticking to the basic exercises is the quickest and safest way to achieve a great looking and healthy body.

Here’s an example of a full body workout made up of basic exercises:

• Warm-up with dynamic movement in all three plains of motion with a medicine ball.
• Squat or Leg Press: one warm-up set then one hard work set, 15 to 20 reps.
• Lunge: one warm-up set then one hard work set, 15 reps
• Standing Calf Raise: one warm-up set then one hard work set, 20 reps
• Bench Press: one warm up set then one hard work set, 12 to 15 reps
• Push-ups: one warm up set then one hard work set, as many as possible (AMAP)
• Pull-up or Lat-pull-down: one warm up set then one hard work set, 12 to 15 reps (Pull-ups AMAP)
• Seated Row: one warm up set then one hard work set, 12 to 15 reps
• Shoulder Press: one warm up set then one hard work set, 12 to 15 reps
• Biceps Curl: one warm up set then one hard work set, 12 to 15 reps
• Triceps Push-down: one warm up set then one hard work set, 12 to 15 reps
• Hanging or Lying Leg Raise: one hard set, AMAP
• Lying Bicycle with knees to elbows: one hard set, AMAP
• Cool-down with full body active stretching

Note: Work Set means hard 90% to 100% effort in good form (technique).

If you have any questions about how to perform these exercises, let me know.

This is a great full body workout that you can do twice per week on the days you’re not doing hard aerobics.

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Best – Mike Cola

Fitness Contrarian: Helping People Build Healthy Bodies