4 Exercises You Should Be Doing
Posted on 5 December 2008
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Exercises You Should Be Doing, But Probably Aren’t!
This is a guest post from Vic Magary at GymJunkies.com. Gym Junkies writes articles and films videos about intense fitness training. Make sure to check out Vic’s fitness blog as well…
When it comes to working out, it’s easy to get in a rut and continuously do the same exercises over and over. Routine workouts might produce some results for a while, but you’re going to hit a plateau sooner or later and progress will stop. Here are 4 exercises you can add to your routine to shake things up…
1. Burpees (video)
The burpee is an amazing full body exercise that tests your jumping, squatting and pushing muscles. Burpess should be done at a fast pace with small breaks in between sets. This will provide the greatest boost to your metabolism which will help you burn calories.
2. Turkish Get Up (video)
The turkish get up is another full body movement that will also really help with your core strength. You can do this with a kettlebell, dumbbell, barbell or a medicine ball. I like to do these at the end of my workout when Im already torched and ready to give up…
3. Overhead squats (video)
Are you noticing a pattern here? The overhead squat is another full body movement that will really test your flexibility, balance and strength. Overhead squats force you to use your stabilizing muscles, which are often neglected in a number of exercises.
If you want a great ab/core exercises, the overhead squat might be the best out there…
4. Pistols (video)
Pistols (aka the one legged squat) will help improve your balance, coordination and strength. It’s a great exercise that forces you to have knee, hip, ankle, hamstring and glute flexibility.
Some people find it easier to hold a medicine ball in their hands while doing the pistol. This helps them stay balanced throughout the movement.
Conclusion
Watch the videos we linked to above and learn the proper form for the exercises before trying them. Lifts like the overhead squat will take some time to develop before you can add a decent amount of weight on the bar.
Keep mixing up your workouts and keep it fun!
Train hard!
Comment by Andrew R
5 December 2008
Vic,
These are some great suggestions! Thanks for the videos. I love doing burpees in my gym because people think that I’m just crazy and I’m thinking to myself “Scoreboard!!”
Hahha, thanks for the post!
All the Best,
Andrew R
Comment by Keith Norris
6 December 2008
I just did OHSs this morning — one out of four ain’t bad, huh?
Comment by Methuselah - Pay Now Live Later
6 December 2008
I did pistols this week – can just about manage 5 on each leg, but not going down quite as far as the dude in the video.
I really want to get into the overhead squat as a natural forerunner to the snatch, which I am keen to explore. Definately need to work on my arm flexibility though, since when I tried it recently with no weight I struggled to be able to position the bar to optimise my balance and get a deep squat.
Thanks for the post – I’ll check out your web sites.
Comment by Chris
6 December 2008
OHS’s are amazing. I have a Kettlebell which I use for them all the time, what’s great is after a while if you use the right weight you can really feel your core activate as well as the shoulder muscles and triceps. They are a great full body burner, just don’t go too heavy. Did some burpees in the park today after sprints, got some weird looks but they are great. Really gets the heart rate going and they make a great finisher for workouts!
Comment by Son of Grok
7 December 2008
Yay! I do do all of those. lol I said do do. Good post as always Chris.
The SoG
Comment by Tom Parker - Free Fitness Tips
8 December 2008
I really do need to incorporate more bodyweight training into my routine. At the moment I just do chinups and dips. We used to always have to do burpees when I did gymnastics and they are a tough one to do. Really take it out of ya.
Comment by MizFit
8 December 2008
**cue confetti**
there is sosososo much I should be doing in this life that Im not—but for once I am doing what a post contains
love and loathe the burpees—-but I do em.
Comment by Claus
8 December 2008
Hi Chris,
Great post. I agree on the exercises you’ve chosen! At this moment I do pistols combined with chin ups. But I use all of the above mentioned exercises on a regular basis.
I kind of have a request. How about a post on a “home gym”? I think I’ve read most of your posts since I discovered your site last week, and you only mention this topic briefly. I just think such a post would complement your site and your vision.
Forgive me if I’ve overlooked something, it’s also just a suggestion, a humble request:-)
Sincerly, Claus
Comment by DR
10 December 2008
Great timing!
I warmed up for today’s workout with 5 minutes of Burpees done Tabata style.
Comment by Chris
15 December 2008
Good post.
I personally do all of these exercises, but I did want to caution people with lower back problems about burpies.
As I said, I do them and have no problems, but if you look at the position of the lower back when the legs are jumped back up (into the bottom of the squat position) it’s usually not pretty.
Combine that with the dynamic loading going on there, and its not pretty.
By all means, do them, but pay attention to your lower back and stop if the cause you pain.
I love overhead squats as well, but had to do a fair amount of flexibility work before I can manage them with anything resembling good form.
Comment by theoddbody
20 December 2008
im so sad now, I don’t do any of those badboys. except for burpees, but those were more for punishment at bball practice back in the day.