Top 5 Exercises That Deliver Maximum Results
If you want maximum results, you need a smart and effective exercise routine. You can unlock huge gains in strength and endurance by incorporating compound exercise movements into your workout. Compound movements are any exercises that work multiple muscle groups simultaneously. Several of the exercises below engage your upper and lower body, while requiring you to pay extra attention to your core. The American Council on Exercise highlights the numerous benefits to adding compound movements into your workout routine. Compound exercise movements will help you burn more calories, improve intermuscular coordination, elevate heart rate and provide cardiovascular training. The exercises below involve the coordination of a large group of muscles in both the lower and upper body and can be done at home or in the gym. This leads to improvement in movement skills and balance.
The following are the top 5 exercise we use at Mbrace Studio for killer results. All these moves can be done at home or at the gym.
1. Turkish Roll-Up
You’ll Need: Single 5 to 15lb Dumbbell and a Mat
Perform 10 reps on each side for 3 rounds
How to: Hold a dumbbell with your right hand. Lie on your back with your right leg flat on the floor and your left leg bent with your foot flat on the floor. Raise your right leg about 2 inches (foot flexed) and extend your right arm straight up so it’s perpendicular to your body, palm in. Extend you left arm straight out to the side. Brace your abs and curl up to sitting without lowering your right leg. Slowly lower yourself back down. Complete all the reps and then switch side.
Why it’s awesome: the slow intentional movement really helps you increase your abdominal strength and after a few reps, you’ll see why.
2. Squat Curl Press
You’ll Need: Dumbbells
Perform 12-15 reps for 3 rounds
How to: Stand with heels shoulder-distance apart. Hold dumbbells at the side of your body, palms facing in. Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under shoulders. Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds keeping your core tight, then drive into heels, bring dumbbells up to a bicep curl while you return to standing. Continue to drive the weights up and over your head into a shoulder press with palms facing in. That is one rep.
Why it’s awesome: This dynamic move incorporates a huge amount of muscles from both the upper and lower body for maximum burn and strength building. Hello beastmode!
3. Woman Makers
You’ll Need: Dumbbells
Perform 8-10 reps for 3 rounds
How to: Start with your feet in a diagonal direction and hold your dumbbells down with palms faced in, hanging the weights down in between your knees. Squat in the sumo position and bring your weights up towards the chest as you come up and press the dumbbells up towards the sky in a press. Place weights down and hop back into a plank position. Hold, then knee crunch to the opposite knee, once on each side. Hold plank and now do a tricep push-up. Hop back up into your first position and as you come up, you do a full squat. Repeat move.
Why it’s awesome: A heart pumping exercise that works both the upper and lower body while taxing the core. This is the ultimate full body scorcher that delivers ultimate results.
4. Sumo to Deadlift
You’ll Need: Kettlebell or Single Dumbbell
Perform 15-20 reps for 3 rounds
How to: Stand with heels a little more than shoulder-distance apart, then turn toes open slightly. Hold a kettlebell or dumbbell in front of hips. Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under shoulders. Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds, then drive into heels to return to standing. Then keeping knees slightly bent, press hips back as you hinge at the waist and lower the weight toward the floor. Squeeze glutes to return to standing. That’s one rep.
Why it’s awesome: This variation really targets your posterior chain. When you look in the mirror, the posterior chain is all the muscles you can’t see. This “chain” of muscles work synergistically to propel the body forward, perform reactive agility, and initiate throwing, jumping, sprinting, acceleration, and deceleration of athletic movements.
5. Box Step Up
You’ll Need: Step, Plyo Box, or Bench and Dumbbells
Perform 20 reps for 3 rounds
How to: Stand with a step directly in front of you. Hold a set of dumbbells in your hands at your sides. Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step. Bend your right knee and step back down with the left foot. Bring the right foot down to meet the left foot on the ground. That counts as one rep, now continue on the left. Beginners should start with a very low step (6 to 8 inches) until the movement is perfected.
Why it’s awesome: The box step up is great for building strength in the quadriceps. Strong quads help protect your knees. Also, the lower the step, the more the quadriceps are worked; the higher the step, the more the hamstrings and glutes are worked.