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13 EXERCISES
THAT YOU SHOULD DO
Below are the best exercises that I think you
should include in your training program.
1. SQUAT
2. DEADLIFT
3. PUSH UP
4. LUNGE
5. PULL UP
6. BEAR CRAWL
7. ROPE SLAM
8. SHOULDER PRESS
9. SPRINT
10. BURPEE
11. KETTLE BELL SWING
12. BENT OVER ROW
13. TRICEP DIP
Not in any specific order.
Why should you do these 13 Exercises?
The simple answer is:
They are the best bang for your buck!
They are all compound exercises that require
lots of muscles to work at the same time,
which allows you to burn more calories, create more force
and hopefully build more valuable muscle.
Let me emphasize this before you lift:
TECHNIQUE IS KEY!
If you perform these exercises wrong you will most definitely
be doing yourself more harm than good.
It's not about ego, or how much weight you lift,
it's about doing them safely, properly and getting
the most out of every Rep.
If you don't know how to do these exercises properly,
then ask someone to teach you.
If you have a lack of mobility and can't get into the
right position or you have a previous injury or condition,
then work on the basics until they are ready and able.
Please don't perform the exercises until
the foundations and the technique are solid.
VARIATIONS
Now there are tonnes of variations
of the above 13 Exercises.
Here are my favourites.
SQUAT
1. Goblet Squat holding a Kettle Bell
2. Jumping (TRX) Squats
3. Box Jumps
DEADLIFT
I have no variation. This is the KING of all lifts.
PUSH UP
1. Reverse Grip using a Barbell
2. Atomic Press - Feet in TRX
3. Hands on Bosu Ball
LUNGE
1. Static Weighted Lunge
2. Walking Lunges
3. Jumping 'Plyo' Lunges
4. Curtsey Lunges
5. Bench Step Ups
PULL UP
1. Difference Hand Positions
2. Weighted or Assisted
3. Burpee Pull Up
BEAR CRAWL
1. Forwards and Backwards
2. Lateral Crawl
ROPE SLAM
1. Alternating Hands (Drummers)
2. Double Handed Hulk Smash
3. Hip Toss
SHOULDER PRESS
1. Seated Dumbbell Press
2. Standing Military Press
3. Squat Barbell Press
4. Curl and Press
SPRINT
1. Resistance Band Sprint
2. Side to Side 3 meter Shuffle
3. Hill or Stair Sprint
4. Bike, Treadmill or Rower
BURPEE
1. Press up Burpee
2. Reverse Burpee
3. Burpee Box Jump
KETTLE BELL SWING
Personally I just like the standard swing,
but there are single handed variations
and loads of others out there.
BENT OVER ROW
1. Horizontal Pull Up
2. TRX Row
3. Seated Cable Row
4. Renegade DB Row
TRICEP DIPS
1. Bench Dips
2. Parallel Bar Dips
3. Weighted Dips
HOW I STRUCTURE WORKOUTS.
I honestly believe the future of training is no longer
performing an entire workout with 1 set of 1 exercise
then stopping and resting for 2-5 minutes then repeating,
unless you are going for complete strength or
learning a new technique.
Personally I like to work in mini circuits called 'Rounds'.
It's time efficient, more exciting and easily repeatable.
I suggest doing at least one or more of these 13
exercises in a round every session.
A Round consists of:
2 - 10 exercises Back to Back with NO REST.
The aim is to boost heart rate and work done
whilst either training different parts of the body,
or possibly targeting the same muscle group
with a different exercise.
Eg: 10 Squats into 10 Pullups into 10 Pushups
The amount of Sets and Reps you do can always change,
just like the amount of Exercises.
Exercises can also be done by a Time Limit!
Eg: 20 sec of Squats into 20 sec Lunges into 20 sec Pushups
Reps can also be Descending or Ascending.
Eg: 3 Rounds could look like:
#1 - 20 Squats into 20 Pullups into 20 Pushups
#2 - 15 Squats into 15 Pullups into 15 Pushups
#3 - 10 Squats into 10 Pullups into 10 Pushups
Therefore every workout can be completely different!
There are almost no rules.
For Example:
This is one of my favourites
3x10x10
3 Exercises:
Deadlifts
Burpees
Squat Jumps
10 Reps of the 3 exercises before resting
That's One Round
Rest & Repeat
Complete 10 Total Rounds
Simple and Super Effective.
ENJOY YOUR TRAINING.
ADEQUATE RECOVERY
Please note that when doing these
high intense, and sometimes heavy volumes
(depending on the variables you've created)
your entire body will need to Recover!
That includes not only the muscles and connective
tissues, but also the central nervous system.
Adequate Protein, Carbohydrates, Water, Fat, Vegetables
and of course Sleep are all important to achieve
proper recovery.
If you try to Beast yourself every session, you will loose
strength, have a decrease in motivation, burn out
or even get injured due to a lower Central Drive.
** Check out Tim Noakes' Central Governor Theory
When pushing yourself through epic workouts like my
MOUNT NEVEREST workout you'll need to focus a lot
more on technique and up your recovery time each set.
I also wouldn't expect to train the next day.
GET READY FOR A BEASTING!
Start off with 10 Body Weight Deadlifts (or more or less).
That's Round 1.
Rest and get ready to go again, this time with
an extra 10 Burpees right after the Deadlifts.
That's Round 2.
Rest and get ready to go again, this time with
an extra 10 Bounce Outs right after the
10 Deadlifts and 10 Burpees.
That's Round 3 completed.
Continue adding another 10 Reps of each exercise
until you complete Round 10.
FEEL FREE TO CONTACT ME VIA:
NICKLEESFITNESS.COM
IG - IWITNESSFITNESS
FB - NICK LEES
EARN YOUR FITNESS!

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IWITNESS FITNESS TOP 13 EXERCISES

  • 1. 13 EXERCISES THAT YOU SHOULD DO Below are the best exercises that I think you should include in your training program. 1. SQUAT 2. DEADLIFT 3. PUSH UP 4. LUNGE 5. PULL UP 6. BEAR CRAWL 7. ROPE SLAM 8. SHOULDER PRESS 9. SPRINT 10. BURPEE 11. KETTLE BELL SWING 12. BENT OVER ROW 13. TRICEP DIP Not in any specific order.
  • 2. Why should you do these 13 Exercises? The simple answer is: They are the best bang for your buck! They are all compound exercises that require lots of muscles to work at the same time, which allows you to burn more calories, create more force and hopefully build more valuable muscle. Let me emphasize this before you lift: TECHNIQUE IS KEY! If you perform these exercises wrong you will most definitely be doing yourself more harm than good. It's not about ego, or how much weight you lift, it's about doing them safely, properly and getting the most out of every Rep. If you don't know how to do these exercises properly, then ask someone to teach you. If you have a lack of mobility and can't get into the right position or you have a previous injury or condition, then work on the basics until they are ready and able. Please don't perform the exercises until the foundations and the technique are solid.
  • 3. VARIATIONS Now there are tonnes of variations of the above 13 Exercises. Here are my favourites. SQUAT 1. Goblet Squat holding a Kettle Bell 2. Jumping (TRX) Squats 3. Box Jumps DEADLIFT I have no variation. This is the KING of all lifts. PUSH UP 1. Reverse Grip using a Barbell 2. Atomic Press - Feet in TRX 3. Hands on Bosu Ball LUNGE 1. Static Weighted Lunge 2. Walking Lunges 3. Jumping 'Plyo' Lunges 4. Curtsey Lunges 5. Bench Step Ups PULL UP 1. Difference Hand Positions 2. Weighted or Assisted 3. Burpee Pull Up
  • 4. BEAR CRAWL 1. Forwards and Backwards 2. Lateral Crawl ROPE SLAM 1. Alternating Hands (Drummers) 2. Double Handed Hulk Smash 3. Hip Toss SHOULDER PRESS 1. Seated Dumbbell Press 2. Standing Military Press 3. Squat Barbell Press 4. Curl and Press SPRINT 1. Resistance Band Sprint 2. Side to Side 3 meter Shuffle 3. Hill or Stair Sprint 4. Bike, Treadmill or Rower BURPEE 1. Press up Burpee 2. Reverse Burpee 3. Burpee Box Jump KETTLE BELL SWING Personally I just like the standard swing, but there are single handed variations and loads of others out there.
  • 5. BENT OVER ROW 1. Horizontal Pull Up 2. TRX Row 3. Seated Cable Row 4. Renegade DB Row TRICEP DIPS 1. Bench Dips 2. Parallel Bar Dips 3. Weighted Dips HOW I STRUCTURE WORKOUTS. I honestly believe the future of training is no longer performing an entire workout with 1 set of 1 exercise then stopping and resting for 2-5 minutes then repeating, unless you are going for complete strength or learning a new technique. Personally I like to work in mini circuits called 'Rounds'. It's time efficient, more exciting and easily repeatable. I suggest doing at least one or more of these 13 exercises in a round every session.
  • 6. A Round consists of: 2 - 10 exercises Back to Back with NO REST. The aim is to boost heart rate and work done whilst either training different parts of the body, or possibly targeting the same muscle group with a different exercise. Eg: 10 Squats into 10 Pullups into 10 Pushups The amount of Sets and Reps you do can always change, just like the amount of Exercises. Exercises can also be done by a Time Limit! Eg: 20 sec of Squats into 20 sec Lunges into 20 sec Pushups Reps can also be Descending or Ascending. Eg: 3 Rounds could look like: #1 - 20 Squats into 20 Pullups into 20 Pushups #2 - 15 Squats into 15 Pullups into 15 Pushups #3 - 10 Squats into 10 Pullups into 10 Pushups Therefore every workout can be completely different! There are almost no rules.
  • 7. For Example: This is one of my favourites 3x10x10 3 Exercises: Deadlifts Burpees Squat Jumps 10 Reps of the 3 exercises before resting That's One Round Rest & Repeat Complete 10 Total Rounds Simple and Super Effective. ENJOY YOUR TRAINING.
  • 8. ADEQUATE RECOVERY Please note that when doing these high intense, and sometimes heavy volumes (depending on the variables you've created) your entire body will need to Recover! That includes not only the muscles and connective tissues, but also the central nervous system. Adequate Protein, Carbohydrates, Water, Fat, Vegetables and of course Sleep are all important to achieve proper recovery. If you try to Beast yourself every session, you will loose strength, have a decrease in motivation, burn out or even get injured due to a lower Central Drive. ** Check out Tim Noakes' Central Governor Theory When pushing yourself through epic workouts like my MOUNT NEVEREST workout you'll need to focus a lot more on technique and up your recovery time each set. I also wouldn't expect to train the next day.
  • 9. GET READY FOR A BEASTING! Start off with 10 Body Weight Deadlifts (or more or less). That's Round 1. Rest and get ready to go again, this time with an extra 10 Burpees right after the Deadlifts. That's Round 2. Rest and get ready to go again, this time with an extra 10 Bounce Outs right after the 10 Deadlifts and 10 Burpees. That's Round 3 completed. Continue adding another 10 Reps of each exercise until you complete Round 10.
  • 10. FEEL FREE TO CONTACT ME VIA: NICKLEESFITNESS.COM IG - IWITNESSFITNESS FB - NICK LEES EARN YOUR FITNESS!