Fitness & Training Tips

by Cameron Greene

Did you know that there are 10 exercises that tone your body the best? Some of these you may be incorporating into your workouts already. However, we highly suggest adding some of these on a weekly basis if you aren't.

1) Lunges:

Lunges are great for balance and for increasing strength in your legs and glutes. Do 3 sets of 20 alternating lunges.

2) Push-Ups:

You may have had coaches tell you, "Drop and give me 10." Push-ups allow you to build up strength through out your body as a result of building up the strength to push up your body weight. Whether you do pushups on your knees or toes--doing a few push-ups every day can lead to big results. Complete 3 sets of 15 push-ups.

3) Squats:

Squats help to build up lower body and core strength and help with flexibility in your lower back and hips. Some of the largest muscles in your body are activated when you do squats, so it's no surprise that they also contribute to a significant number of calories burned. Complete 3 sets of 20 reps (choose from the following: air squats, jump squats, or in & out jump squats).

4) Standing Overhead Dumbbell Presses:

These utilize multiple joints and muscles at once. Standing overhead dumbell presses are said to be one of the best exercises for your shoulders, upper back, and core. Complete 3 sets of 12 reps.

5) Dumbell Rows:

Dumbell rows help strengthen multiple muscles in your upper body. Make sure you're squeezing at the top of the movement. Complete 3 sets of 10.

6) Single-Leg Deadlifts:

Single-leg deadlifts require stability and leg strength. Complete 3 sets of 12 reps for each leg.

7) Burpees:

The single exercise move that utilizes many muscle groups throughout your body especially burpee with a push-up. This whole body move is great for cardiovascular endurance and muscle strength. Complete 3 sets of 10 burpees with a push-up.

8) Side Planks:

It's important to build up a solid foundation in your core, which is where side planks come in. Side planks help with balance and strength. Complete 3 sets of 45 seconds (per side).

9) Planks

Planks are a great way to build up your abs as well as target your whole body. Planks stabilize your core without straining your back like situps or crunches may do if done incorrectly. Complete 3 sets of 45 seconds.

10) Glute Bridge:

Glute bridges effectively work your entire posterior chain, and helps build up your glutes and butt as well. Complete 3 sets of 12 reps.