I am often asked what are my favorite exercises or favorites ways to train. Geez, the longer you make fitness a lifestyle, the more exercises, techniques, and tools you discover, the more you want to add to your repertoire, according to what your goals are at that moment. (dang, was that run-on sentence or what…lol)

For the past couple of years, I have heavily incorporated bodyweight and underground training (which I actually call old school farm boy training) into my program. However, I am a firm believer in having a variety in all aspects of life, in order to hold my A.D.D.-inspired attention span.

I know many relate strength training to isolated body parts. However, I am only listing isolated body parts as a way to show you the main muscle worked during the listed exercise.

I could list exercises that I love all frickin day. However, some of you shouldn’t be wasting company man-hours chilling on myspace all day in the first place, so I will keep this quick. Therefore, I will pick a body part, and list 3 of my top favs for that area.

The first one is my favorite full body bodyweight exercise. The second is a full body or compound exercise using weights. The third may be considered an isolated exercise, or compound.

OK, here we go:

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Abs: (Everyone’s favorite)

1.Vacuums (aka Belly Washers or Tuck Planks)
2. Weighted Crunches on Stability Ball
3. Mt. Jumpers

Back:

1. Pullups/Chin ups (need some pull up inspiration? check out the “Rough Ryders’s “Thug Workout Vol. 1.” DVD. It’s also good for few laughs as well…)
2. Bentover Rows w/ dumbbell
3. Back Extentions on Stability Ball (oh yes, this can be done. All you need is a wall or couch for assistance)

Chest:

1. Various Pushups - All day long bay-beh!
2. Lying Dumbbell Pullovers
3. Elevated & Weighted Dips

Quads/Legs:

1. (Tie) Hill Sprints/Stairs
2. Dumbell Lunges (various directions)
3. Jump Squats

Bootay (aka Bootimus Maximus, the Onion, the real “Back”):

1. Hill Sprints
2. Barbell/Dumbbell Squats
3. Lying Hip Thrusts w/ weight

Shoulders:

1. Handstand Pushups
2. Clean & Overhead Press
3. (tie) Snatch & Shrugs (ok, that sounds a little naughty….hehe)

Triceps:

1. Diamond Pushups
2. (tie) Weighted Dips & Pushdowns
3. Tabletops

Biceps:

1. Pullups/Chinups (various)
2. (tie) Hammer Curls & Reverse Curls
3. Pushups

Hamstrings:

1. Verticals
2. Lunges (various)
3. Hip Thrusts

The following 2 muslces are the most important in the human body. Make sure you give them a daily workout. These two should never get an off day. If so….well…you’re dead!
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Mind:

1. Reading (a variety of books/magazines/anything with words!)
2. Puzzles
3. Listening

Heart:

1. Loving, as well as receiving love
2. Cardio (Interval training/Jumping rope/ Hitting boxing bags/ Playing sports/Swimming…etc.)
3. Laughing

So there you have it. These are some of my favorite exercises. Try some of the exercises listed in the first set of nine body parts at least 3-4 times a week. You will definitely feel the difference in the last two mentioned.

As for the last two…the most important two….exercise those muscles everyday, and watch how much better life is.

Yours in health,

Sincere
“The People’s Trainer”©
click here to train with me from anywhere in the world!

Feel free to leave your comments or tell us what your favorite exercises are.