What exercises would you do if you had little time, no equipment, and wanted to burn calories, sculpt lean sexy muscles, and get super fit? The moves listed below are the best of the best exercises for fat loss and fitness. They can be performed slowly, dynamically, daily, weekly, with or without equipment, in circuit form or as part of a longer more standard routine. They work for everyone, everytime, in any setting. Read on to find out what they target and how to incorporate them into your day.
The Lunge: Is not only a movement pattern required for survival it also burns tons of fat and strengthens and tones the thighs, butt, inner & outer thighs, core, and even calves depending on the variation. There are dozens of versions that can be done with bodyweight, bands, bars, weights, medicine balls, cables, machines, and steps using lots of space or very little space. The lunge can be used for sculpting, endurance, balance, and flexibility (think yoga). It is the most versatile and effective lower body exercise ever. Get started with the step lunge featured in the workout below.
The Pushup: Is also a key move for survival but it also strengthens and tones chest, triceps, shoulders, upper back, and core. Like the lunge there are tons of variations from wide grip to narrow and feet on the wall to hands on the wall to knees on the floor to legs suspended. It can be used for strength, balance, endurance, posture correction (think scapular retraction), and flexibility (i.e. dive bomber pushups). Get started with the pushups featured in the workout below.
The Plank: or any type of plank style exercise has been found by an independent research study to strengthen and flatten the abs better than any other ab exercise out there. It strengthens your body's natural corset the TVA and tones your shoulders, chest, triceps, back and even biceps. It has endless variations just like the lunge and the pushup and will shape up your abs faster than boring crunches. It also builds full body strength and endurance. Try the side plank featured below.
Burn more fat and calories by incorporating the best exercises into your weekly workout routine. Get started with Personal Training With Jackie: Xtreme Timesaver Training
or try You Are Your Own Gym: The Bible of Bodyweight Exercises
| Exercise | |||||||
 Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. |
| ||||||
 Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. |
| ||||||
 Isometric Pushup 1. Start by lying flat on the ground with your arms in a pushup position. 2. Push your hands into the ground just enough to contract your muscles and lift your body about 3 inches off the floor. Make sure your body is aligned from shoulders to heels. Hips should not dip down and abs should be contracted tight. 3. Hold for 20 seconds and then rest and repeat for the desired repetitions. 4. This is just an isometric exercise so movement should be at a minimum. |
| ||||||
 Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions. |
|
