I would never recommend doing only three exercises for the remainder of your workout days, but like it or not, everything has a ranking. Your favorite foods, songs, outfits, books…you name it. I’m not talking about Musketeers and Stooges here. These are my top three exercises and reasons why…
- Squat and Press. I must admit that this one was a tossup with the squat and row. Note the common theme…squatting. It is a fundamental movement of body function. Not only does the squat fire up the muscles of the legs (which are some of the largest in the body), it also requires core strength. Keep this as one of your staples and make it even more beneficial with an overhead press or cable row.
- Pushups. If you’re looking for an exercise for upper body strength, endurance, and core stability, there is none better. Pushups hit the large muscles of the chest while igniting the smaller muscles of the arms and shoulders. Holding your body in the plank position while performing this exercise calls for total core engagement. The fact that you can do pushups just about anywhere with no equipment is a bonus.
- Pullups or Inverted Rows. Need some back exercises? Enter the pullup and inverted row, saviors to the neglected back. Increasing strength in the back can improve posture, reduce neck tension, and create a more balanced upper body musculature. Pullups are a great body-weight exercise for building the back muscles. For those who aren’t quite ready to defy gravity by pulling themselves off the ground, the inverted row is also a very good option.
Each of the above exercises can be done with body weight alone. They’re not only great for fitness, they also have practical applications to real life. Squatting, pressing, and pulling are actions we perform every day. Incorporate these movements into your fitness routine to make your overall workout more functional.
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