How To Build A Smart Workout
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)