Here’s how to build a smart workout that includes essential exercises.

Essential Exercises

Below is a list of essential workout categories and exercises. For a full workout, complete 2-3 rounds that include exercises from each of the categories below.

Core - Static and Dynamic Planks, Chops & Lifts, Rotational Movements, Get Ups

Power - Jumps, Bounds, Swings, Sled & Medicine Ball Work

Hip Dominant - 2 Leg and 1 Leg Deadlifts, Glute Lifts, Hamstring Curls

Pull - Rows, Chin Ups, Pull Downs

Push - Push Ups, Dumbbell and Cable Presses

Knee Dominant - 2 Leg and 1 Leg Squats, Lunges, Step Ups

Example Workout

Alternate between upper and lower body exercises to maintain maximum effort throughout the workout. Alternate between pull and push movements for upper body exercises. Always start workouts with warm up and mobility movements. Power exercises should be completed early in the workout.

Warm Up

• Foam Rolling, Planks, Spine Mobility, Hip Mobility

Power Exercises

• Box Jumps, Kettlebell Swings

Strength Exercises - Round 1

• Hip Dominant - Glute Lift

• Push - Push Up

• Knee Dominant - 2 Leg Squat (Dumbbell or Kettlebell)

• Pull - Row (Cable or Resistance Band)

• Core - Chop (Cable or Resistance Band)

Strength Exercises - Round 2

• Hip Dominant - 1 Leg Deadlift

• Push - 1 Arm Press (Cable or Resistance Band)

• Knee Dominant - 1 Leg Squat (Dumbbell, Kettlebell, or Body Weight)

• Pull - 1 Arm Pulldown (Cable or Resistance Band)

• Core - Rotational Strike

Strength Exercises - Round 3

• Hip Dominant - Hamstring Curl (Cable or Resistance Band)

• Push - 1 Arm Press (Cable or Resistance Band)

• Knee Dominant - Split Squat (Dumbbell or Body Weight)

• Pull - Chin Up

• Core - Lift (Cable or Resistance Band)

Click on the link below to learn how Fit Masters can teach you how to build a smart strength training program.