EXERCISE DATABASE: Most Popular Moves

EXERCISE DATABASE: Most Popular Moves

These are the moves we use the most to burn fat, build muscle & boost metabolism. I’ve broken these timeless exercises down into 4 distinct categories with 10 moves each:

CORE
LOWER
UPPER
TOTAL

Furthermore, this list is designed for home & travel use with the busy parent or professional in mind. The only required equipment are bodyweight training tools, plus dumbbells or kettlebells, bands & med balls. There are zero barbell exercises. The main focus is making lighter loads go a longer way to achieve the holy grail of fitness: LONGEVITY.

Share
EXERCISE DATABASE: Most Popular Moves
  • CORE
    10 items

    CORE

    10 items

    The CORE category focuses first and foremost on spinal stabilization in all 3 planes of motion by targeting all of the muscles of your trunk and pelvis. A strong, stable core bridges the gap between your upper & lower body allowing for fluid full-body movement with no leaks in the kinetic chain. ...

  • LOWER
    10 items

    LOWER

    10 items

    The LOWER category focuses on the muscles of the hips & legs or the lower body. There’s a healthy mix of hip & knee-dominant exercises. Hip-dominant moves stress the glutes & hamstrings more. Knee-dominant drills target the quads & calves more. Try to do an equal amount of exercises in each categ...

  • UPPER
    10 items

    UPPER

    10 items

    The UPPER category focuses on the arm & shoulder muscles or the upper body. There’s a healthy mix of push & pull exercises. Pushing moves stress the chest, triceps & front shoulders more. Pulling drills target the back, biceps & rear shoulders more. Try to do an equal amount of exercises in each ...

  • TOTAL
    10 items

    TOTAL

    10 items

    The TOTAL category focuses on full-body movements that work the vast majority of your muscle mass. This maximally elevates your heart rate for an incredible cardio-metabolic response. These high-priority drills tend to provide the perfect blend of strength & conditioning, especially when time is ...

  • Top 10 Mobility Exercises for Beginners

    Here are my 10 favorite stretches using an eclectic mix of mobility & flexibility flows that hit the whole body, with special attention to the ankles, hips & shoulders.

    Do each drill for a least 1-2 minutes (and up to 5 minutes) pre-workout, post-workout on off-days for active recovery.

    1.) Nec...