Regardless of exercise background you are probably wondering which exercises are best for your program?  A strong believer in the KISS principle, the four exercises outlined in this post are essentials in any fitness program.  The “four basics” I have selected are important for three primary reasons.  Almost all other lifts are based on a variation of these four basic movements.  By focusing on these four lifts you will recruit maximum muscle and in a balanced fashion.  The “four basics” include the squat, chest press/push-up, row, and shoulder press.

Squat

Without a doubt this is the core of any exercise program.  Squatting is a  movement pattern used throughout our day as we lift, sit and “squat”.  Squatting uses the biggest muscles in our body including, but not limited to, the quadriceps, gluteals and hamstrings.  Properly performed squats also help work and develop key postural muscles.  Squat variations include varying stances, split squat and ultimately lunges and step ups are all variations of the squatting motion.

Push-up/Chest Press

If the squat is the king of the lower body exercises the push-up ranks as one the king exercises for the upper body.  The Push-up conditions the pectorals, anterior deltoid, serratus, triceps and several other supporting and primary muscles.  The push-up, performed against gravity, also acts to work the trunk stabilizers.  As with the squat variations, the push-up can be varied by manipulating hand placements; elevation of the upper or lower body, simulating incline and decline positions; dumbbell (DB) and barbell (BB) variations; and standing and seated cable variations.

Rowing

Rowing exercises act to balance the pressing motions and condition the back body, including the latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps and many other primary and accessory muscles.  As with the chest press, performed against gravity, rows help to condition trunk stabilizers.  Variations of the row range from DB to BB with grip variation; cable rows; and many machine variations.

Overhead Pressing

For many years I worked diligently to steer my clients away from overhead presses.  I was certain this exercise would lead to injury, including impingement syndrome.  In more recent times I have grown to appreciate this exercise and its application.  One of the turning points for me was in reviewing lifestyles and the types of motions we all are faced with daily.  We reach for objects over our head every day, shouldn’t we ensure that we are safe in the process? The overhead press conditions the deltoids, triceps, and upper trapezius.  Like the other exercises mentioned this motion can also condition trunk stabilizers and key postural muscles.  By focusing on correct posture this exercise conditions muscle patterns that are used on a daily basis.

Even if you are a veteran exerciser periodically return to a workout or two focusing on these basics.  You will relearn important technique cues; train your body in a way congruent with its design, and fuel the metabolic fires.

Bonus Material

A few years ago I was looking for a good book to recommend to clients interested in learning more about muscles used in exercises and reminders of technique cues while away from me.  “Muscle Mechanics” by Everett Aaberg has fit my needs nicely and I am sure you will be rewarded as well.

DAYS/WEEK: 3
PHASE: 2
WEEK #: 3
WORKOUT #: 3

Chest
BENCH PRESS (Bb)-st 12/6 8/6 8/6
CABLE CROSS-OVERS- 10 10

Shoulders
SHOULDER PRESS (Db)- 10 8 6 6
UPRIGHT ROW (Bb)- 6 8 10
BENT OVER LATERAL RAISE (CABLE)- * 8 8
SHRUGS (Bb)-st 12/6 10/6

Triceps
OVERHEAD TRICEP EXTENSION (Bb)-st 10/6 8/6 6/6
REVERSE TRICEP PUSHDOWN-ss 10 10
TRICEP CABLE EXTENSION- * 10 10

Abdominals
CRUNCHES-ss Fatigue Fatigue Fatigue
SEATED LEG LIFTS-ss * Fatigue Fatigue Fatigue

Worked out at Logan – no tremendous weights or anything but got the workout in -

If you are not one of them then you probably know at least one person who has purchased some type of exercise equipment that is now collecting dust or clothes. My wife currently has an elliptical and a treadmill in our bedroom. You can barely see the treadmill under the pile of clothes.

I’m a gym guy myself so I don’t need any equipment at home. But I am constantly asked by patients and clients about what piece of equipment should they buy. Some have dropped thousands of dollars on fancy machines and full olympic weight sets. A waste of money and space in my book.

When it comes to exercising, I am a simpleton. I want the most bang for my buck with the least amount of time. I actually love working out and cannot remember the last time I have gone a week without exercising. But with working sixty hours a week and having four kids my time is limited. I do three full body workouts a week and even though I go to a gym, almost all the exercises I do can be done at home with minimal equipment.

Here is all you need to set up a inexpensive and space friendly home gym. The first thing would be a pair of adjustable dumbbells. There are several companies that make these. They are basically one dumbbell that adjusts from about five to fifty pounds by turning a dial. These are great as they only take up the space of one pair of dumbbells’ but you have a full set. You may purchase a stand separately. Dumbbells are great as you can perform a large variety of exercise with them including squats, step ups, presses, bent over rows, curls, etc. The choices are almost endless. Look for models with more metal then plastic parts as they will hold up longer. These have become pretty popular lately so you should not have any trouble finding them at your local sporting goods store or warehouse club. They cost about $300-$400.

The next piece of equipment would be an adjustable bench. You can spend a few hundred dollars on a nice one but your best bet is to check on Craig’s List for a used one. This will allow you to perform bench presses and inclines, seated overhead presses and even step ups or one leg squats if it’s sturdy enough.

Another great piece is a pull up bar. You can get a new free standing one for about $150. It has grips for pull ups, pushups and dips. A little more space is required but a great addition. Another option is the pull-up bars that fit in the doorway. They are a little cheaper but work pretty well.

With those three pieces of equipment you can do an extensive workout with minimal cost and space requirements. If you want to go really cheap a good selection of various resistance elastic bands or tubes could be all you need for a basic set up.

ss – Seated Calf Raises 90×12, 135×12, 135×12
ss – Standing Calf Raises 225×12, 225×9, 225×10

Front Lat Pull-downs 185×12, 205×8, 205×6
T-bar row 45×8, 45×8, 70×8
Seated Row 155×8, 225×10, 315×10
Concentration curls 45×10, 45×6
Hammer Db Curls 45×8
Cable Curls 70×10, 70×10

ss – Bb Wrist Curls 70×12, 70×12
ss – Bb Reverse Wrist Curls 40×12, 40×12

Raised Leg Crunches BWx15, BWx15, BWx15, BWx15, BWx12

Jan 9th was my last phase 2 BB workout and Jan 20th was the last time in the gym. I’m going to have to start forcing these workouts in.

I’m not sure where to start with school but it’s hitting me that this is big time and I’m having to ramp up my efforts to meet the challenge.

Stiff Leg Dead Lifts BB Stripped 15/80lb 15/50lb, 12/80lb 10/50lb
Leg Extensions BrkDwn 12/85lb 10/50lb, 12/85lb 10/50lb
Standing Calf Raises 15/120lb X 3 Sets
Close Grip Pull Ups 15, 12, 8
Upright Rows BB Stripped 12/60lb 10/40lb, 12/60lb 12/40lb

I’m posting workout #2 for this week – completed on Wednesday. Look forward to getting feedback/comments. I need all the support and guidance I can get. Any and all comments welcome! Thanks all!

–Renee

Bench Press 60×12, 80×10, 80×12
Incline Flys 60×12, 60×12
Dips BWx10, BWx10
Shoulder Press 40×12, 50×10, 40×10
Upright Row (ss) 40×10
Bent Over Lateral Raise (ss) 10×10
Shoulder Press 40×12, 50×10, 40×10
Upright Row (ss) 40×10
Bent Over Lateral Raise (ss) 6×10

Bench Press 135×12, 225×8, 315×8
Db Flys 50×10, 60×10, 75×10
Pulldowns 135×12, 160×10, 180×8, 180×8
Hanging Leg Raises BWx10

The gym at school opens at 5:15 a.m. so I’ve been trying to leave earlier and earlier each day to help miss traffic and have time to get my workout in. I forgot my printed phase 2 bb routine so I just squeezed in a few basic exercises before my first class.

We’ve got three test this week and managed a 100% on our first Gross Anatomy test but, it was kind of a gimme – just basic terminology. by next Thursday we need to know every bone, bone landmark, muscle, action, nerve intervention, origin, insertion and names of all the blood vessels for each muscle in the lower extremities. …kind of a daunting task but extremely interesting.