The Best Exercises to Add to Your Routine
Staying active and embracing exercise is essential, not only for physical strength but also for mental well-being. Trendy workouts come and go, but building a solid routine with effective exercises can help you feel strong and confident. The best part? You only need minimal equipment: a yoga mat (or a soft floor), a few exercise steps, and some light to medium dumbbells.
For a Total-Body Workout
To create a quick, effective total-body workout, pick five exercises from the list below and perform three sets of each, moving quickly between exercises to keep your heart rate elevated. The following day, switch it up with the other five exercises for a balanced routine. To elevate your routine further, consider adding some cardio intervals.
To Target a Specific Zone
If you’re looking to strengthen particular muscle groups, focus on a couple of targeted exercises from the list. Integrate them into your existing workouts, ensuring to challenge your body progressively by increasing weights or reps over time.
1. Single-Leg Deadlift
Why It’s Great: This exercise targets the back of your body, including glutes and hamstrings, while also challenging your balance.
How to Perform:
- Stand on your right foot, holding dumbbells in each hand.
- Keep your core engaged; lift your left foot behind you while bending your knee until your lower leg is parallel to the floor.
- Bend at the hips, lowering your body as far as you can while keeping your back straight and chest tall.
- Pause, then push through your right heel to return to the starting position.
Reps: Do 10 reps on each side.
Modification:
Perform a conventional dumbbell deadlift by standing with feet hip-width apart. Lower the weights to your shins while keeping your feet stationary.
Progression:
Increase dumbbell weight or range of motion by lowering the weights closer to the ground.
2. Side Plank
Why It’s Great: Ideal for working your core, the side plank specifically targets your oblique muscles and adds stability training.
How to Perform:
- Lie on your right side, propping up your body with your right elbow directly under your shoulder.
- Keep your legs straight and lift your hips until your body forms a straight line from head to heels.
- Hold this position for 30 seconds, then switch to the left side.
Reps: Aim for 2 holds per side, gradually increasing the duration.
Modification:
Rest your lower leg on the floor with your knee bent for additional stability.
Progression:
Transition to a forearm plank, lifting one arm at a time while maintaining stability.
3. Push-Up
Why It’s Great: This classic exercise engages multiple muscle groups, focusing on the chest, triceps, and core.
How to Perform:
- Start on your hands and knees, aligning your hands slightly wider than shoulder-width apart.
- With a straight back, lower your body until your chest nearly touches the ground then push back to the start.
Reps: Complete 15 reps.
Modification:
Perform push-ups on your knees to reduce difficulty.
Progression:
Try a Spider-Man push-up by bringing one knee toward your elbow as you lower your body.
4. Second Position Pliés
Why It’s Great: This ballet-inspired movement engages your entire lower body, helping to build muscle and improve flexibility.
How to Perform:
- Stand with feet wider than shoulder-width apart, toes turned out.
- Bend your knees until your thighs are parallel to the floor, raising your arms overhead.
- Push through your heels to return to the starting position.
Reps: Do 15 reps.
Modification:
Try lowering until your butt taps a chair or box.
Progression:
Raise onto your tiptoes while in the squat position for additional challenge.
5. HIIT Intervals
Why It’s Great: High-Intensity Interval Training allows you to maximize workout results in a fraction of the time.
How to Perform:
- Choose a cardio machine, such as a treadmill or bike.
- Follow this interval pattern: 3 minutes at 50% effort, 20 seconds at 75%, and 10 seconds at maximum effort.
Reps: Complete 10 reps of the interval sequence.
Modification:
Spend more time at the 50% effort and gradually incorporate more high-intensity intervals.
Progression:
Reduce time at lower intensity and increase high-intensity intervals.
6. Triceps Extension
Why It’s Great: This exercise effectively targets your triceps while also engaging the traps.
How to Perform:
- Stand with one foot forward in a lunge position, holding dumbbells by your side.
- Lean slightly over your bent front knee, then raise one arm straight up, palm facing forward.
- Lift and lower the weight about an inch.
Reps: Do 30 reps on each side.
Modification:
Perform fewer reps or split the exercise into two sets.
Progression:
Add a pause at the top of your lift before lowering.
7. Step-Ups
Why It’s Great: This effective exercise focuses on the glutes and legs while promoting functional fitness.
How to Perform:
- Stand in front of a bench or step and place one foot on it.
- Push through your foot to elevate your body until your leg is straight.
- Lower back down to touch the floor with your opposite foot.
Reps: Complete 10 reps on each leg.
Modification:
Use a lower step for ease or stabilize by holding onto a chair.
Progression:
Use a taller step or hold dumbbells for added resistance.
8. Bridge
Why It’s Great: Bridges strengthen the glutes while also providing benefits for your lower back.
How to Perform:
- Lie on your back with bent knees and feet flat on the ground.
- Lift your hips, forming a straight line from shoulders to knees.
- Pause at the top, then lower back down.
Reps: Aim for 20 reps.
Modification:
Try a pelvic tilt, focusing on core engagement as you lift.
Progression:
Add weight by resting a dumbbell across your hips during the movement.
9. Plank with Arm Raise
Why It’s Great: This advanced plank variation enhances core stability and strengthens the shoulders.
How to Perform:
- Begin in a push-up position, then lower onto your forearms.
- Maintain a straight line from shoulders to ankles, lifting one arm straight in front of you.
- Hold for 5 to 10 seconds, then switch arms.
Reps: Complete 5 per side.
Modification:
Hold a forearm plank without lifting your arms for stability.
Progression:
Combine an arm raise with the lift of the opposite leg for an extra challenge.
10. Shoulder Stand
Why It’s Great: A yoga pose that promotes balance and relaxation while enhancing blood flow.
How to Perform:
- Lie on your back and lift your legs and hips off the ground, positioning your feet behind you.
- Place your hands on your lower back for support.
Hold: Stay in this position for 1 minute or until comfortable.
Modification:
Try Legs Up the Wall for an easier inversion pose.
Progression:
Cross one foot over the other while lifted to engage different muscles.
By integrating these exercises into your regular fitness routine, you can ensure a balanced approach to strength and health that requires little more than determination and minimal equipment. Enjoy the benefits that come alongside them—feeling stronger, more confident, and ready to take on the world.