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THE ONLY 6 SIMPLE EXERCISES YOU NEED TO BUILD MUSCLE

I know it's a bold statement to make. It is SO true. I am not the first human to think of it, nor push for the simple fit-life. It is real and the major benefits outweigh any eye rolls you give me.


There are countless workouts on Fitness Blender, free fitness every day on Instagram depending on who you follow and all the other various hyped up workout programs Fit-fluencers are pushing these days. I am no exception when I start dicking around with various compound exercises, feeling all cool and stuff. It's attractive because it's different. Plus, who doesn't love the 'shiny new toy' feeling?


What if I were to tell you that with two sets of dumbbells you could build muscle just the same? The truth is, most exercises don't work ONE muscle group. That means you can purposely focus on a few functional moves that use several major muscle groups, getting more bang for each exercise. The other truth is: unless you're training hard with a specific end-goal in mind, such as a marathon or bodybuilding competition, keeping it simple keeps you in check. Everyone can raise their hand in favor of ease!


Despite countless clients of varying age groups, body types, goals, and demands, my philosophy has been pretty similar across the board. Push and pull exercises, hit all the major muscle groups, add in some endurance and call it good. When someone has a limitation, we work on it. The real crux of becoming physically fit isn’t in the details of specific exercises per se, but rather in the consistently that we do it. Therefore, the number one way to create more consistency in a fitness routine is to simplify it so there’s absolutely NO damn excuses.


These 5 exercises are not new, they are not complex, and it is not unique. Say WHAT?! Yep. That is why these moves are simple. The 6th move is also easy: walking, jogging, or running for your cardiovascular health.


TOP 6 MOVEMENTS FOR OPTIMAL CONSISTENCY


  1. Push ups.

  2. Bent over row.

  3. Deep squat (goblet squat).

  4. Overhead press.

  5. Dead lift or Kettle bell swing.

  6. Walking. Running. Or Jogging.


If you’re looking for tutorials, you won’t find them on this blog post. Partly due to the commonness of each exercise, partly due to laziness. Either way you cut it, these moves, if done consistently every day or most days of the week, will build muscle in no time. Especially if you play with tempo, speed, and functionality with each movement. These moves can advance for beasts or be down-played for beginner beasts. You can honestly make a MONSTER workout with these simple six moves. I am NOT too lazy to give you examples of intense, sweat-inducing workouts so spicy you’ll be ready for a nap. You ready?!


(PS- Modify where you need to. ALWAYS chase quality reps over quantity when timing yourself and never be too proud to dumb it down if your body is screaming at ya.)


WORKOUT #1

30 Minutes of FIRE


40 seconds of work 20 seconds of rest for ALL exercises:


Push ups

Bent over row (using weights)

Deep squat aka goblet squat (using weights)

Overhead press (using weights)

Deadlift or Kettlebell swing (using weights)


ONE MINUTE of jogging in place (or outside) at the fastest speed. Don’t be a slacker! Push yourself! (If you want a super challenge, do this holding weights at your shoulders while you jog)


Repeat this FIVE times until you’ve hit 30 minutes.


WORKOUT #2

PYRAMID SCHEME


Start with 5 reps for each exercise for the first round, then add 1 rep to every round until you’ve hit 10 reps per exercise. (Beginner: total of 6 rounds)

OR

Start with 5 reps for each exercise, then add 5 reps to every round until you’ve hit 20 reps per exercise. (Intermediate: total of 4 rounds)

OR

Start with 10 reps for each exercise, then add 10 reps to every round until you’ve hit 40 reps per exercise. (MONSTER!!: total of 4 rounds).


Push ups

Bent over row (using weights)

Deep squat aka goblet squat (using weights)

Overhead press (using weights)

Deadlift or Kettlebell swing (using weights)


WORKOUT #3

SUPER LEGS


First part: Complete 5 reps of each exercise then immediately jog in place for one minute, high knees in place, or sprint outside (or walk really fast if you cannot do any of the others) :


Pushups

Bent over row (using weights)

Overhead press (using weights)


Next: Complete 25 reps of each of the following exercises without rest between if you’re beginning or intermediate. If you want the MONSTER, get after it with 50 reps of each of the following exercises with as little rest between.


Deep squat aka goblet squat (using weights)

Deadlift or Kettlebell swing (using weights)


WORKOUT #4

SUPER UPPER BOD


First part: Complete 10 reps of each exercise then immediately jog in place for one minute, high knees in place, or sprint outside (or walk really fast if you cannot do any of the others) :


Deep squat aka goblet squat (using weights)

Deadlift or Kettlebell swing (using weights)


Next: Complete 15 reps of each of the following exercises without rest between if you’re beginning or intermediate. If you want the MONSTER, get after it with 30 reps of each of the following exercises with as little rest between.

Pushups

Bent over row (using weights)

Overhead press (using weights)


WORKOUT #5

THE 500


Start off with a 10 to 20 minute walk, jog, run in place, or high knees.


Then complete the following exercises. Take as long as you need as long as you finish. Split it up if you like (yes, you could divide the reps all by five and do five rounds if it makes it easier to swallow). Remember it is crucial to have good movement patterns, so chase quality reps over finishing quickly.


50 pushups

100 bent over rows (25 each arm)

100 overhead presses (25 each arm)


125 Deep squats aka goblet squats (using weights)

125 Deadlifts or Kettlebell swings (using weights)


Let me tell you all, these workouts are not for the faint of heart. If you’re SUPER new to working out, I would advise taking an entire two weeks to literally focus on a single exercise each day until you feel that you are getting all the right muscles involved. Set a timer for 15 minutes and practice the movements with a Youtube video or tutorial. Please find credited sources of folks who are legit and not just accidentally in good shape. There are many un-credited people out there attempting anything to be in the fit-fluencer world. Don’t catch yourself in some foolery.


What you will find out from keeping it simple is the level of consistency that comes with regularly having a fit-plan. I can’t tell you how many times people quit after a few weeks because they’re not seeing any muscle build. Time and time again, lack of true consistency is the root cause of misguided results.


This simple 6 exercises are basic enough that you’re going to figure out your own Monster workouts and learn to push through the days when all you can do is 10 minutes. You know why? Because you’re doing it for YOUR HEALTH and nothing else. That’s the real reason we’re all in search of fitness that works into our lives.


I hope you love the simplicity fitness can offer if you’ll let it drive you into consistently moving every damn day. Your health will drive you through life doing the shit that you love, so be well and live free my friends! (Shoot me a comment below or message me if you have any questions! I'm always around!)



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