The Squat
The squat is a full body, compound movement that trains thighs, hamstrings, hips and glutes. Due to the weight bearing nature of squatting, this movement also strengthens bones, ligaments and tendons.
A squat can range from a full squat while holding a barbell with extra resistance across your back to a very scaled partial squatting movement while holding onto something for extra stability.
Click HERE to watch our free in-depth video series on how to squat properly.
The Deadlift
The deadlift is straightforward…bend down and pick something up. It’s a movement most people perform daily. Once again, it could range from picking up an extremely heavy barbell from the floor to just bending over slightly and standing back up.
In addition to it’s simplicity, the deadlift requires minimal equipment, strengthens the mid-line, trains more muscles simultaneously than another other lift, it’s safe, develops grip strength and has real world application.
The Carry
A natural extension from the deadlift is “the carry”. It’s as simple as walking with resistance.
This movement can be performed by carrying something at your sides, over your head, or in one hand only. The benefits of this movement include upper body strength, grip strength and fat loss.
Trust me…it sounds easy but 100 feet later you’ll breathing as if you just ran a marathon.
The Sprint
Speaking of gasping for air…sprinting is next on our list.
Sprint training is among the most explosive training you can do. It trains the lower body, burns off layers of fat and builds muscle.
I know you’re thinking: “how would my grandmother be able to sprint?” It’s all relative! Even walking as fast as possible would pass as sprinting for granny. 🙂
The Push-up
The push-up is a full body, highly functional movement that involves midline stability, upper body strength development, and best of all, requires nothing other than your hands and something to push against.
The ideal version of a push-up includes maintaining a plank-like torso and pushing your body off the floor. If this is too difficult, even pushing yourself away from the wall will do the trick.
The Pull-up
The last choice was a difficult one but I settled on the pull-up for a few reasons. As with previous exercises on our “everyone can do” list, the pull-up and it’s variations needed very little equipment.
It’s true, a full pull-up is a very difficult movement and a tremendous test of true strength however, the ability to modify the pull-up into something much easier made this an appealing choice to cap our list.
Now…you could make the case some of these movements may be borderline “too difficult” but their upside was just too high to leave them out.
Modify these movements where required, but honestly, no more excuses…it’s time to get moving and start living the life you want instead of the one you’re still complaining about.
What’s the biggest challenge keeping you from exercising?
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Dr. Michael Gibson has committed himself to helping others to live the best life possible. After graduating with a Bachelor of Kinesiology from the University of Western Ontario, he received his Doctor of Chiropractic Degree and Masters of Science in Chiropractic Sports Science from Life University. He is the co-creator of Life By Design, owner of The Wellness Group, and co-owner of CrossFit 613. His passion for empowering families runs deep. After experiencing the loss of his sister due to illness, Michael’s purpose became reaching and teaching as many as possible the foundational principles of an extraordinary life. Since that time he has passionately pursued and been successful in living out his dream. He maintains a busy family chiropractic practice, a full speaking schedule and finds time to implement the principles and practices of Life By Design in his own life.
