What exercises would you do if you had little time, no equipment, and wanted to burn calories, sculpt lean sexy muscles, and get super fit? The moves listed below are the best of the best exercises for fat loss and fitness. They can be performed slowly, dynamically, daily, weekly, with or without equipment, in circuit form or as part of a longer more standard routine. They work for everyone, everytime, in any setting. Read on to find out what they target and how to incorporate them into your day.
The Lunge: tones quads, hamstrings, glutes, inner & outer thighs, core, and even calves depending on the variation. There are dozens of versions that can be done with bodyweight, bands, bars, plates, medicine balls, cables, machines, and steps using lots of space or very little space. Can be used for sculpting, endurance, balance, and flexibility (think yoga). It is the most versatile and effective lower body exercise ever. Try the side step lunge below used in The Firm: Jiggle Free Buns
DVD:The Pushup: tones chest, triceps, shoulders, upper back, and core. Like the lunge there are tons of variations from wide grip to narrow and feet on the wall to hands on the wall. Can be used for strength, balance, endurance, posture correction (think scapular retraction), and flexibility (i.e. dive bomber pushups). Get good at these and you can handle just about any upper body challenge. Try the dive bomber pushup below used in Urban Striptease Aerobics
DVD:The Plank: tones core, glutes, shoulders, chest, triceps, back and even biceps (when in the bent arm version). As varied as the lunge and the pushup this exercise will actually get your abs in shape faster then endless crunches. It also builds full body strength and endurance. Try the side plank or the isometric plank (also known as chaturanga) below used in Shiva Rea - Creative Core Abs
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 Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. |
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 Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. |
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 Isometric Pushup 1. Start by lying flat on the ground with your arms in a pushup position. 2. Push your hands into the ground just enough to contract your muscles and lift your body about 3 inches off the floor. Make sure your body is aligned from shoulders to heels. Hips should not dip down and abs should be contracted tight. 3. Hold for 20 seconds and then rest and repeat for the desired repetitions. 4. This is just an isometric exercise so movement should be at a minimum. |
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 Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions. |
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