We all know that working out every day is good for your health. But there are so many choices and sources of information out there that it’s simple to become confused about what works. Don’t worry, though. We’ve got your back (and body) covered!
Check out these 10 workouts to get in the best shape of your life. You can make an easy but effective workout program out of them that will keep you in shape for life.
1. Lunges
An important part of a well-rounded workout practice is doing things that test your balance. Lunges help you move more functionally and build power in your legs and hips at the same time.
Stand with your feet about shoulder-width apart and your arms at your sides.
Step forward with your right leg and bend your right knee. When your thigh is straight out from your body, stop. Make sure your right knee doesn’t go past your right foot.
Lift your right foot off the ground and go back to the starting position. Do it again with your left leg. That’s one rep.
Do three sets of ten reps.
2. Pushups
Give me twenty! One of the easiest and most effective moves you can do with your own body is the pushup. This is because it works so many muscles.
Start by getting into a plank. Your shoulders should be pulled back and down, and your neck should be straight.
Lift your arms off the ground and start to drop your body to the floor. When your chest hits it, make your arms longer and go back to the beginning. During the move, make sure to keep your arms close to your body.
Do three sets of as many reps as you can.
If you can’t quite do a normal pushup with good form, do it with a modified stance on your knees instead. This exercise will still help you build strength and get many of the benefits.
3. Squats
You can get stronger in your lower body and core by doing squats. They also make your lower back and hips more flexible. They burn a lot of calories because they use some of the body’s biggest muscles.
Stand up straight with your arms at your sides and your feet just wider than shoulder-width apart.
Hold your core tight and bend your knees and hips back as if you were going to sit in a chair. Keep your chest and chin up.
Make sure your knees don’t bend in or out as you drop until your legs are straight out from your body. Place your arms out in front of you so they are comfy. Hold for one second, then spread your legs out and go back to the starting position.
Do three sets of twenty reps.
4. Standing overhead dumbbell presses
People who are always on the go will love compound workouts because they work so many parts of the body at once. An overhead press while standing is one of the best workouts for your shoulders. It also works your core and upper back.
Dumbbells that weigh 10 pounds
Choose a light set of dumbbells—10 pounds is a good starting point—and stand with your feet shoulder-width apart or spread out. Lift the weights above your head so that your upper arms are straight out from your body.
Hold your core tight and push up until your arms are fully stretched out above your head. Do not move your head or neck.
After a short break, bend your arms and lower the weight back down until your triceps muscle is again straight out from your body.
Do three sets of twelve reps.
5. Dumbbell rows
Not only will these make your back look great in that dress, but dumbbell rows are also a great way to build a lot of muscles in your upper body at once. Pick a dumbbell that isn’t too heavy, and make sure you squeeze at the top of the move.
Dumbbells that weigh 10 pounds
Start by holding a barbell in each hand. For newbies, we say no more than 10 pounds.
Bend forward at the waist until your back is straight out from the ground. Make sure your back doesn’t twist. Drop your arms straight down. Make sure your back is straight and your neck is straight.
Bend the elbow of your right arm and pull the weight straight up toward your chest. Make sure to use your lats as you do this, and stop just below your chest.
Go back to the beginning and do it again with your left arm. That’s one rep. Do this three sets of ten times.
6. Single-leg deadlifts
This is another workout that will make you work on your balance. Single-leg deadlifts work your hamstrings and hips the most and require flexibility and strong legs. To do this move, get a light to heavy dumbbell.
Dumbbells are the tools.
Stand up straight with your knees slightly bent and a dumbbell in one or both hands.
As you hinge at the hips, kick your left leg straight back behind you. This will bring the dumbbell closer to the ground.
When you get your left leg to a comfortable height, slowly move back to the starting position while squeezing your right glute. During the move, make sure your hip stays flat on the ground.
Then switch to your left hand and do the same steps on your left leg. Do this 10 to 12 times. Three sets of 10 to 12 reps on each side is what you should do.
7. Burpees
Even though we hate doing them, burpees are a great way to work out your whole body and improve your cardiovascular stamina and muscle power.
Stand up straight with your feet shoulder-width apart and your arms at your sides.
Start to squat down with your hands out in front of you. When your hands touch the ground, straighten your legs out and do a push-up. You can change this by getting into a push-up position instead of jumping.
Bend at the waist and jump your feet up to your hands. As close to your hands as you can get your feet, and if you have to, put them outside of your hands.
Lift your arms above your head and stand up straight. Then jump.
That’s one rep. Do three sets of ten reps to start.
