Introduction

Fitness for me is about more than just working out—it’s about staying connected to my body and pushing myself in new ways. My routine mixes strength, flexibility, and endurance exercises, while keeping things fun and engaging. Whether you’re just starting or already into fitness, I think these exercises can help you level up your training.

From warming up with the Kendama to using a weighted vest for extra resistance, every part of this routine has a purpose. I’ll break down what I do, why I do it, and how you can use these moves to get stronger and feel better.

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My Routine:

Kendama Warmup: For coordination and balance
Quad Stretch: For leg flexibility and balance
Knee-to-Chest Stretch: For hip and lower back flexibility
Standing Forward Bend: For hamstring and lower back flexibility
Standing Backbend: For chest and back stretch
Downward-Facing Dog: For full-body stretch and strength
Cobra Pose: For spinal strength and chest opener
Child’s Pose: For relaxation and back stretch
Pigeon Pose: For hip flexibility and glute stretch
Tabletop Pose (Inverted Wrists): For core stability and wrist strength
Liquid Chalk: For improved grip during training
Rogue 40lb Plate Carrier: For strength training and endurance
Weighted Vest Pull-Ups and Chin-Ups: For upper body strength and core activation
Farmer’s Walk: For full-body strength and grip endurance
Dips: For chest, shoulder, and tricep strength
Zottman Curls: For balanced arm strength and grip improvement
Weighted Pistol Squats: For leg strength, balance, and mobility
Lateral Raises: For shoulder width and definition
Push-Ups (Standard, Wide, Diamond, Archer): For upper body strength and core stability
Weighted Vest Squats: For lower body strength and endurance

1. Kendama Warmup

I love using the Kendama as a warmup technique.

A Japanese kendama is a traditional skill toy that consists of a wooden handle (called the “ken”), a ball (called the “tama”), and a string connecting the two. The handle has three cups—two on the sides and one at the bottom—and a spike (known as the “kensaki”) at the top. The ball has a hole in it that can fit onto the spike.

The objective of the kendama game is to use a series of precise hand movements to catch the ball on the cups or spike, performing various tricks and combinations. It’s a popular toy in Japan that dates back centuries and has gained international popularity, with kendama players and enthusiasts showcasing increasingly complex tricks. It is a test of hand-eye coordination, balance, and concentration.

I find that by starting out with something fun to get my body moving makes my fitness routine not only more entertaining, but more zen! I treat everything fitness related like physical meditation and the use of the Kendama trains the connection between my mind and body.

2. Simple Stretching

Before I do my training, I keep the stretching light just to get the blood pumping.

Quad Stretch for Flexibility and Balance

The quad stretch is an essential addition to any fitness routine, especially for those looking to improve flexibility in their legs. This stretch targets the quadriceps, the large muscles on the front of your thighs, and helps to release tension built up from activities like running, cycling, or weightlifting.

To perform this stretch, stand on one leg and pull your opposite foot towards your glutes, using your hand to hold the foot in place. Keep your back straight, engage your core for balance, and hold the stretch for 20-30 seconds before switching sides. This move not only enhances your leg flexibility but also works on improving your balance and stability.

Incorporating the quad stretch into your post-workout routine helps with muscle recovery and reduces the risk of injury, making it a must-do for overall mobility and athletic performance.

Knee-to-Chest Stretch for Hip and Lower Back Flexibility

The knee-to-chest stretch is a great way to increase flexibility in your hips and lower back. This simple move helps relieve tension in the glutes and can also improve your balance. To perform this stretch, stand on one leg and pull the opposite knee up towards your chest, holding it with both hands. Keep your core engaged and your back straight for proper alignment. Hold the position for 20-30 seconds, then switch legs.

This stretch is excellent for warming up before a workout or cooling down after an intense session, helping to reduce stiffness and improve mobility.

Standing Forward Bend for Hamstring and Lower Back Flexibility

The standing forward bend, also known as Uttanasana in yoga, is an excellent stretch for lengthening the hamstrings, calves, and lower back. This movement helps to release tension in the posterior chain while also improving blood flow and flexibility.

To perform this stretch, stand with your feet together or hip-width apart and slowly bend forward from your hips, allowing your head to hang toward the floor. Keep your legs straight but avoid locking your knees, and reach for your toes or the floor. Hold the position for 20-30 seconds, breathing deeply to release tension.

Incorporating the standing forward bend into your routine is great for relieving lower back tightness and improving overall flexibility in your legs. It’s perfect as part of a warm-up, cool-down, or even during a break from sitting.

Standing Backbend for Chest and Back Stretch

The standing backbend is a great movement to open up the chest, stretch the abdomen, and engage the muscles in the back. This exercise is excellent for improving posture, increasing spinal flexibility, and releasing tension from sitting or forward-slouching positions.

To perform this movement, start in a standing position with your feet together or hip-width apart. As you inhale, raise your arms overhead and gently lean back, allowing your chest to open up and your arms to fall slightly behind you. Keep your legs strong and stable to support your lower back and hold the pose for 10-20 seconds. Remember to breathe deeply as you stretch.

This movement is perfect for warming up or cooling down, and it can help improve posture and relieve tightness in the chest and shoulders.

Downward-Facing Dog for Full-Body Stretch and Strength

The downward-facing dog is a fundamental stretch that targets multiple areas of the body. It stretches the hamstrings, calves, and lower back while simultaneously strengthening the arms, shoulders, and core. This pose also helps to improve flexibility and blood circulation, making it a great addition to any fitness routine.

To perform this pose, start on all fours with your hands slightly in front of your shoulders and your knees under your hips. Press your palms into the mat and lift your hips toward the ceiling, creating an inverted ‘V’ shape with your body. Keep your arms and legs straight while pushing your heels toward the ground. Hold the pose for 20-30 seconds, focusing on deep breaths.

Incorporating the downward-facing dog into your routine enhances both flexibility and strength, making it a powerful tool for improving overall body function.

Cobra Pose for Spinal Strength and Chest Opener

The cobra pose is an effective stretch to strengthen your back and open up your chest. This movement is great for increasing spinal flexibility while stretching the abdomen and improving posture. It also helps relieve tension in the lower back and shoulders.

To perform this pose, lie flat on your stomach with your hands placed under your shoulders. Press into your palms and gently lift your chest off the ground, keeping your elbows close to your body. Ensure your legs remain grounded, and lift your head to gaze slightly upward. Hold the pose for 15-20 seconds, taking deep breaths.

The cobra pose is perfect for alleviating lower back stiffness and enhancing spinal mobility. Incorporating this stretch into your routine will improve overall back strength and flexibility.

Child’s Pose for Relaxation and Back Stretch

The child’s pose is a calming stretch that focuses on lengthening the back and opening the hips and shoulders. This pose promotes relaxation while gently stretching the spine and releasing tension in the upper body. It’s an excellent way to cool down after a workout or reset during a break.

To perform this pose, kneel on the floor with your big toes touching and your knees spread apart. Extend your arms forward as you lower your chest towards the ground, letting your forehead rest on the mat. Reach your hands out in front of you for a deep stretch in the shoulders and back. Hold the pose for 20-30 seconds, focusing on deep, slow breaths.

Incorporating the child’s pose into your routine helps to relieve stress, stretch the spine, and improve overall flexibility.

Pigeon Pose for Hip Flexibility and Glute Stretch

The pigeon pose is an excellent stretch for improving hip flexibility and releasing tension in the glutes and lower back. It’s particularly beneficial for those who sit for extended periods or experience tightness in the hips, as it deeply stretches the hip flexors and external rotators.

To perform pigeon pose, start in a kneeling position and bring one knee forward, placing it behind your wrist, with your shin angled slightly. Extend the opposite leg straight behind you, with the top of your foot resting on the mat. Keep your hips square and lower your torso over your front leg, either staying upright or folding forward to rest on your forearms for a deeper stretch. Hold the pose for 20-30 seconds, then switch sides.

This pose is perfect for relieving tightness in the hips and glutes, improving flexibility, and promoting relaxation after intense workouts.

Tabletop Pose with Inverted Wrists for Core Stability and Wrist Strength

The tabletop pose is a foundational yoga posture that promotes core stability, proper alignment, and balance. When you invert your wrists during this pose, you also target and strengthen the wrists, which is especially beneficial for improving flexibility and resilience in the forearms and wrists. This variation adds an extra layer of challenge, helping to build wrist strength over time.

To perform this variation, start on all fours with your wrists directly under your shoulders and your knees under your hips. Invert your wrists so that your fingers point toward your knees, keeping your palms flat on the mat. Ensure your back stays flat, neck neutral, and engage your core. Distribute your weight evenly across your hands and knees, and focus on controlled, steady breaths while feeling the stretch in your wrists.

This version of tabletop pose is excellent for improving wrist flexibility and strength while continuing to work on your core and alignment. It’s perfect for preparing your wrists for more demanding exercises or stretches.

Benefits of Liquid Chalk for Improved Grip

Liquid chalk is a game-changer for anyone involved in strength training, rock climbing, gymnastics, or any activity requiring a strong, reliable grip. Unlike traditional powdered chalk, liquid chalk offers several unique advantages that can enhance performance and reduce mess.

Enhanced Grip
Liquid chalk provides an excellent, long-lasting grip, reducing the chances of slipping during lifts or exercises. It’s particularly effective for activities like deadlifts, pull-ups, or climbing, where grip strength is crucial. The quick-drying formula leaves a smooth, secure layer on your hands, allowing you to focus on your performance without worrying about losing grip.
Less Mess
One of the standout benefits of liquid chalk is its low mess. Traditional chalk can create a cloud of dust and leave residue all over equipment and floors, whereas liquid chalk dries on your hands and doesn’t transfer as much to surfaces, keeping your gym or workout area cleaner.
Sweat Resistance
Liquid chalk is sweat-resistant, making it ideal for long training sessions or hot environments. The antibacterial properties also make it a more hygienic option compared to communal chalk bags or blocks.
Long-Lasting Application
Since liquid chalk dries quickly and forms a lasting layer, you don’t need to reapply it as frequently as traditional chalk. A single application can last for an entire workout, helping you stay focused on your movements without interruptions.
Better for Indoor Use
If you train in a shared space or gym, liquid chalk is a courteous choice because it doesn’t leave behind the same level of dust as traditional chalk. This can help maintain a cleaner environment and avoid irritating others who might not appreciate the mess that powdered chalk can create.

Incorporating liquid chalk into your routine ensures you maintain a solid grip, improve your performance, and keep your workout area tidy.

Rogue 40lb Plate Carrier: A Game Changer for Strength Training

If you’re looking to add an extra edge to your workouts, the Rogue 40lb Plate Carrier is a tool that can take your fitness routine to the next level. Designed for durability and maximum mobility, this weighted vest provides the ideal combination of functionality and comfort for strength training, endurance workouts, and even cardio.

What Makes the Rogue 40lb Plate Carrier Stand Out?

Built for Intensity
The Rogue Plate Carrier is specifically designed for high-intensity workouts, featuring durable materials that can withstand the rigors of regular use. Whether you’re running, performing bodyweight exercises, or simply going for a walk, the added 40lb weight gives you the extra challenge your muscles need to grow stronger.
Comfortable Fit
One of the standout features of this plate carrier is its ergonomic design. It’s built with adjustable straps, allowing it to sit snugly on your body without bouncing or causing discomfort. This makes it ideal for extended workout sessions. The minimalist design ensures you’re not weighed down by bulky padding while still providing enough support to handle the weight.
Versatile Use
Whether you’re training for a Tough Mudder, prepping for military service, or just trying to improve your fitness level, this plate carrier can adapt to your goals. You can wear it for calisthenics, CrossFit, hiking, or simply to increase the intensity of your daily movements. The 40lb plates are easily removable, so you can adjust the weight as needed.
Why 40lbs?
The 40lb weight is a sweet spot for those looking to improve their strength and endurance without overburdening their bodies. It’s enough to push your limits but still manageable for longer workout periods. For those just starting with plate carriers, it offers a challenging yet attainable goal.

Final Thoughts

The Rogue 40lb Plate Carrier is an excellent investment for anyone looking to elevate their fitness routine. It combines durability, comfort, and versatility, making it suitable for a variety of workouts. Whether you’re focusing on strength, endurance, or just adding a new challenge to your daily routine, this plate carrier is a reliable and effective option.

3. Pull-Ups

Benefits of Weighted Vest Pull-Ups and Chin-Ups

Adding a weighted vest to your pull-ups and chin-ups can significantly boost your strength and muscle development. By increasing the resistance, you force your muscles to work harder, leading to greater gains in strength, endurance, and muscle growth. Here are a few key benefits:

Increased Strength
The extra weight challenges your muscles beyond bodyweight alone, helping to build upper body strength, especially in your back, shoulders, and arms.
Enhanced Muscle Growth
With the added resistance from the vest, your muscles are forced to adapt, resulting in hypertrophy (muscle growth). Over time, this leads to more defined and stronger muscles.
Improved Endurance
By incorporating weighted pull-ups and chin-ups, you train your muscles to handle heavier loads, which also improves your endurance during bodyweight exercises.
Progression in Bodyweight Exercises
Using a weighted vest helps you progress faster in your bodyweight exercises. Once you’re able to perform pull-ups or chin-ups with the vest, regular bodyweight movements will feel much easier, allowing you to increase reps or intensity.
Core Activation
The added weight from the vest engages your core more effectively, helping to stabilize your body during the movement and promoting overall core strength.

Incorporating weighted pull-ups and chin-ups into your fitness routine is a great way to break through plateaus and challenge your body in new ways. Just be sure to gradually increase the weight and maintain proper form to avoid injury.

4. Farmer’s Walk

The Farmer’s Walk is a simple yet highly effective exercise that targets multiple muscle groups while improving grip strength, endurance, and overall conditioning. Often used in strongman competitions and functional fitness, this exercise involves picking up heavy weights in each hand and walking a set distance or for a set time.

Key Benefits of the Farmer’s Walk:

Full-Body Workout
The Farmer’s Walk works nearly every muscle in your body. It engages your core to maintain stability, strengthens your shoulders, arms, and grip, and activates your legs and glutes as you walk. This compound movement offers a highly efficient workout in a short period of time.
Grip Strength
Carrying heavy weights for extended periods significantly improves grip strength, which is essential for various exercises like deadlifts, pull-ups, and rows. The Farmer’s Walk forces your hands and forearms to work hard to hold the weights, making it one of the best exercises to boost grip endurance.
Improved Core Stability
As you walk with the heavy weights, your core works to stabilize your body and prevent swaying from side to side. This not only strengthens your abdominal muscles but also improves your overall balance and posture.
Increased Endurance
The Farmer’s Walk also serves as a great conditioning exercise, improving both cardiovascular and muscular endurance. The combination of strength and endurance work in this exercise makes it highly efficient for improving stamina.
Functional Strength
The Farmer’s Walk mimics real-life activities like carrying groceries or heavy objects, making it a highly functional movement. By training this way, you build practical strength that translates to daily activities and enhances overall physical capability.

How to Perform the Farmer’s Walk:

Start by standing between two heavy weights (dumbbells, kettlebells, or Farmer’s Walk handles).
Bend your knees, grip the weights tightly, and stand up tall.
Walk in a straight line, keeping your core engaged and your shoulders back.
Focus on maintaining good posture throughout the movement.
Walk for a set distance (20-50 meters) or for a set time (30-60 seconds), then place the weights down safely.

Incorporating the Farmer’s Walk into your routine will build strength, endurance, and stability, making it a powerful tool for anyone looking to improve overall fitness.

5. Dips

Dips are one of the best exercises for building upper body strength, particularly targeting the chest, shoulders, and triceps. Whether performed on parallel bars, rings, or a bench, dips are a compound movement that effectively engages multiple muscle groups while improving stability and functional strength.

Key Benefits of Dips:

Build Chest and Triceps
Dips primarily work the pectorals (chest muscles) and triceps (back of the arms), making them an excellent exercise for building upper body size and strength. The deeper you lower into the dip, the more you stretch and activate the chest muscles. The pressing motion engages the triceps, helping to develop strong, defined arms.
Strengthen Shoulders
As you perform dips, your deltoids (shoulder muscles) work hard to stabilize and support the movement. This helps improve shoulder strength and mobility, which is essential for many upper body exercises and functional movements.
Core Activation
While dips are primarily an upper body exercise, they also require significant core engagement to maintain stability throughout the movement. By keeping your body upright and controlled, your core muscles (abs and lower back) remain activated, improving balance and coordination.
Versatility
Dips can be easily modified to suit various fitness levels. Beginners can perform bench dips or use assistance bands, while advanced athletes can add extra weight using a dip belt or weighted vest to increase resistance. This versatility makes dips a great exercise for everyone, from beginners to seasoned lifters.
Functional Strength
Dips improve functional pushing strength, which translates to real-world movements like pushing objects or performing daily tasks. By strengthening the chest, shoulders, and triceps together, you improve the way these muscles work in unison.

How to Perform Dips:

Parallel Bar Dips
- Grip the bars and lift yourself up, keeping your arms straight and core tight.
- Lower your body by bending your elbows, keeping your chest slightly forward, and your elbows close to your sides.
- Lower until your shoulders are below your elbows, then press up by extending your arms to return to the starting position.
Bench Dips (Beginner)
- Sit on the edge of a bench with your hands beside your hips.
- Slide your hips off the bench and support your body with your hands, feet extended in front of you.
- Lower your body by bending your elbows, then push back up to the starting position.

Incorporating dips into your workout routine will lead to greater upper body strength, muscle definition, and improved functional fitness. Whether you’re focusing on bodyweight training or looking to build mass, dips are a must-have in any strength program.

6. Zottman Curls

Zottman Curls are a powerful exercise that target both the biceps and forearms, helping you build balanced arm strength. Named after strongman George Zottman, this movement combines a standard curl with a reverse curl, making it one of the most effective exercises for developing both the upper and lower arms.

Key Benefits of Zottman Curls:

Biceps and Forearm Engagement
The unique combination of curling up with a supinated grip (palms facing up) and lowering with a pronated grip(palms facing down) allows you to target both the biceps brachii and brachioradialis. This dual focus makes Zottman curls superior to traditional curls for building total arm strength.
Improved Grip Strength
The reverse curl portion of the exercise heavily engages the forearms, leading to improved grip strength. Strong forearms are essential for many compound lifts, like deadlifts and pull-ups, and help with everyday activities that require grip endurance.
Balanced Arm Development
By working both the biceps and forearms in one motion, Zottman Curls help prevent imbalances in arm strength and aesthetics. Many lifters focus heavily on bicep curls but overlook the importance of forearm training, and this exercise ensures both areas are developed equally.
Joint Stability
The rotational movement in Zottman Curls helps improve wrist and elbow stability. This added joint engagement can lead to better control during other upper body exercises, reducing the risk of injury.

How to Perform Zottman Curls:

Stand tall with a dumbbell in each hand, arms extended by your sides, palms facing forward (supinated grip).
Curl the dumbbells up toward your shoulders, contracting your biceps as you lift. Keep your elbows close to your body.
Once you reach the top of the curl, rotate your wrists so your palms face downward (pronated grip).
Slowly lower the dumbbells back to the starting position with your palms facing down, engaging your forearms during the descent.
Rotate your wrists back to the starting position (palms facing up) and repeat for the desired number of reps.

Tips for Zottman Curls:

Use a controlled tempo during both the curl and the lowering phase to maximize time under tension.
Start with lighter weights than you would use for standard bicep curls, as the reverse curl portion can be more challenging for the forearms.
Focus on maintaining proper form, especially when rotating your wrists, to prevent strain on the joints.

Incorporating Zottman Curls into your routine is an excellent way to build balanced arm strength, improve grip, and achieve overall arm development. This exercise can help take your arm training to the next level by focusing on both bicep and forearm growth.

7. Pistol Squats

Weighted Pistol Squats are an advanced variation of the bodyweight pistol squat, adding extra resistance to one of the most effective single-leg exercises. This move not only builds leg strength but also improves balance, coordination, and mobility. By performing pistol squats with added weight, you take the challenge to the next level, further developing your lower body muscles.

Key Benefits of Weighted Pistol Squats:

Strengthen the Entire Lower Body
Pistol squats primarily target the quadriceps, hamstrings, and glutes, with secondary engagement from the calves. The added weight increases the resistance on these muscles, making it a great exercise for building muscular strength and endurance in the lower body.
Improve Balance and Stability
Since pistol squats are performed on one leg, they require significant balance and core engagement. The unilateral nature of the movement helps correct muscle imbalances between legs and strengthens stabilizer muscles around the ankles, knees, and hips. Weighted pistol squats take this stability work even further by demanding more from your balance under load.
Increased Flexibility and Mobility
Pistol squats demand a large range of motion, which can improve hip, knee, and ankle flexibility. Performing the weighted version encourages greater depth in the squat, helping you achieve better mobility over time.
Core Engagement
To maintain balance and control while holding extra weight, your core muscles are heavily involved during the pistol squat. This helps to improve overall core strength and stability, which is beneficial for nearly all athletic movements.
Functional Strength
Weighted pistol squats mimic real-life movements, such as stepping or lunging, making them a functional exercisethat improves everyday strength. They help develop strength that translates to various sports, activities, and daily tasks.

How to Perform Weighted Pistol Squats:

Hold a weight (dumbbell, kettlebell, or weight plate) close to your chest or at arm’s length in front of you.
Stand on one leg and extend the other leg straight out in front of you, keeping it off the floor.
Begin lowering your body into a squat by bending the standing leg, keeping your core engaged and your chest upright.
Lower until your glutes come close to your heel (or as low as your mobility allows), then push back up through your heel to return to standing.
Repeat for the desired number of reps before switching legs.

Tips for Weighted Pistol Squats:

Start with light weights or perform bodyweight pistol squats first to master the movement before progressing to added weight.
Use a slow and controlled tempo to ensure proper form and muscle engagement throughout the entire range of motion.
If needed, use a box or bench behind you to sit on for support as you work up to the full range of motion.

Incorporating weighted pistol squats into your routine is a great way to build leg strength, enhance balance, and improve mobility. This challenging movement delivers significant benefits, making it a staple for those seeking both power and flexibility in their lower body training.

8. Lateral Raises

Lateral raises are one of the most effective isolation exercises for targeting the lateral deltoids (the side part of the shoulders), helping to build width, strength, and definition in your upper body. This simple yet powerful movement can help create the coveted “V-shape” by broadening your shoulders and improving overall shoulder stability and aesthetics.

Key Benefits of Lateral Raises:

Target the Lateral Deltoids
Lateral raises specifically isolate the lateral (side) deltoid muscles, which are often underdeveloped compared to the front and rear delts. This exercise focuses on the side of the shoulders, helping to build width and enhance the appearance of broader shoulders.
Improved Shoulder Strength
Regularly performing lateral raises strengthens the shoulder joint, improving overall shoulder stability. This can help reduce the risk of injury during other upper body exercises and enhance performance in compound movements like overhead presses or bench presses.
Aesthetic Shoulder Definition
Lateral raises help sculpt and define the shoulder muscles, giving them a more pronounced and rounded shape. By isolating the lateral delts, you can achieve the sought-after “capped” shoulder look, contributing to a well-rounded physique.
Core Engagement
To perform lateral raises with proper form, you need to maintain a stable posture, which means engaging your core muscles to prevent swinging or compensating with other parts of your body. This not only improves form but also provides a secondary benefit of activating your core.
Versatility
Lateral raises can be performed using dumbbells, resistance bands, or cables, making them a highly versatile exercise. You can easily adjust the resistance to suit your fitness level, whether you’re a beginner or advanced lifter.

How to Perform Lateral Raises:

Stand with your feet shoulder-width apart, holding a pair of dumbbells by your sides with your palms facing your body.
Keeping your elbows slightly bent, slowly raise your arms out to the sides until they are parallel to the floor. Your palms should be facing down at the top of the movement.
Pause briefly at the top, then slowly lower the weights back to the starting position.
Ensure your body remains still throughout the movement, and avoid swinging the weights or using momentum to lift them.

Tips for Lateral Raises:

Start with light weights to ensure proper form and avoid shoulder strain.
Focus on a slow and controlled tempo to maximize tension on the deltoids.
Keep your shoulders down and relaxed throughout the movement to avoid engaging the traps too much.
Avoid raising the dumbbells above shoulder height, as this can reduce tension on the lateral deltoids and put unnecessary strain on the shoulder joint.

Incorporating lateral raises into your shoulder routine will help you build strong, well-defined shoulders, improve shoulder stability, and enhance the overall symmetry of your upper body.

9. Push-Ups

Push-ups are one of the most effective bodyweight exercises for building upper body strength, endurance, and stability. They target multiple muscle groups, including the chest, shoulders, triceps, and core, while requiring no equipment. With various push-up variations, you can emphasize different muscle groups and adjust the difficulty to match your fitness level.

Key Benefits of Push-Ups:

Strengthens the Upper Body
Push-ups primarily target the pectorals (chest muscles), deltoids (shoulders), and triceps, making them an excellent exercise for developing upper body strength and size. Different variations can shift the focus to specific muscle groups.
Core Engagement
Since push-ups require you to maintain a plank position, your core muscles (abdominals, obliques, and lower back) are engaged throughout the movement to stabilize your body. This makes push-ups a great exercise for building core strength.
Functional Strength
Push-ups mimic real-life pushing movements, making them a functional exercise that improves your ability to perform everyday tasks. They also contribute to better shoulder stability and joint health.

Standard Push-Up

The standard push-up is the classic variation that works the chest, shoulders, and triceps evenly.

How to perform:
1. Start in a plank position with your hands slightly wider than shoulder-width apart, and your feet together or hip-width apart.
2. Lower your body by bending your elbows, keeping your body in a straight line from head to heels.
3. Lower until your chest almost touches the floor, then push back up to the starting position.

Wide Push-Up

The wide push-up places greater emphasis on the chest muscles, as the wider hand placement recruits more pectoral engagement.

How to perform:
1. Start in a plank position with your hands placed wider than shoulder-width apart.
2. Lower your body by bending your elbows out to the sides, keeping your body in a straight line.
3. Push back up to the starting position.
- Tip: Avoid letting your elbows flare out too much to prevent shoulder strain.

Diamond Push-Up

The diamond push-up is a more challenging variation that shifts the focus to the triceps and inner chest. This variation requires greater strength and control.

How to perform:
1. Start in a plank position with your hands close together, forming a diamond shape with your index fingers and thumbs.
2. Lower your body by bending your elbows, keeping your elbows close to your sides.
3. Push back up to the starting position, focusing on triceps engagement.

Archer Push-Up

The archer push-up is an advanced variation that focuses on one arm at a time, making it an excellent exercise for building unilateral strength. It engages the chest, triceps, and core while improving balance and stability.

How to perform:
1. Start in a wide push-up position with your hands placed wider than shoulder-width apart.
2. Lower your body toward one side, bending one arm while keeping the other arm extended straight out.
3. Push back up and shift your body weight to the other side, lowering toward the opposite arm.
4. Continue alternating sides for each rep.

Tips for Push-Ups:

Keep your core engaged throughout the movement to avoid sagging hips or an arched back.
Focus on a slow and controlled tempo to maximize muscle engagement.
If you’re a beginner, you can modify by performing push-ups on your knees or against an elevated surface, like a bench or wall.
For advanced variations, you can add weight (using a weighted vest) or perform push-ups with your feet elevated to increase difficulty.

Incorporating these push-up variations into your workout routine will help you build upper body strength, improve muscle endurance, and create a well-rounded physique.

10. Squats

Weighted vest squats are an excellent way to enhance the traditional squat by adding extra resistance while maintaining the freedom of bodyweight movements. This variation increases the intensity of the exercise, challenging your quadriceps, hamstrings, glutes, and core, while also providing a great cardiovascular workout. Squatting with a weighted vest can help build muscular strength, endurance, and explosive power in the lower body.

Key Benefits of Weighted Vest Squats:

Increased Resistance for Muscle Growth
By adding a weighted vest, you’re increasing the load on your lower body muscles, promoting greater muscle hypertrophy in the quads, hamstrings, and glutes. This extra resistance encourages your muscles to adapt and grow stronger over time.
Improved Core Stability
The added weight from the vest requires your core muscles to work harder to stabilize your body throughout the movement. This not only strengthens your lower body but also enhances core stability and balance.
Functional Strength and Power
Squats are one of the most functional movements, mimicking real-life activities such as standing, lifting, and jumping. Adding a weighted vest improves your functional strength, making your lower body stronger for daily activities and sports that require jumping, running, or lifting.
Cardiovascular and Endurance Benefits
Performing squats with a weighted vest adds a cardiovascular component to the exercise, increasing your heart rate and helping to improve endurance. The additional load also forces your body to work harder, which can elevate the intensity of your workout and improve your conditioning.
Versatility and Progression
Using a weighted vest allows for easy progression in your squat training. You can start with a lighter vest and gradually increase the weight as you get stronger. It’s also ideal for those who want to add resistance to squats without the need for heavy equipment like barbells or dumbbells.

How to Perform Weighted Vest Squats:

Put on the weighted vest and adjust it so it fits snugly but comfortably.
Stand with your feet shoulder-width apart, toes slightly turned out.
Lower your body by bending your knees and pushing your hips back, as if you’re sitting into an invisible chair.
Keep your chest up, your core engaged, and your weight in your heels.
Lower until your thighs are parallel to the ground (or as low as your mobility allows), then press through your heels to stand back up to the starting position.
Repeat for the desired number of reps.

Tips for Weighted Vest Squats:

Focus on maintaining proper form throughout the movement. Keep your back straight and avoid rounding your shoulders or arching your lower back.
Start light with the vest, especially if you’re new to weighted squats, and progressively increase the weight as your strength improves.
Use a full range of motion to maximize muscle engagement, going as deep into the squat as your flexibility allows.
Maintain control throughout the movement, using a slow and steady tempo to prevent injury and maximize the effectiveness of the exercise.

Incorporating weighted vest squats into your training routine is a great way to build leg strength, improve power, and enhance cardiovascular fitness. Whether you’re training for strength, endurance, or functional fitness, this exercise is a powerful tool to help you reach your goals.