If you were to pick 5 exercises to do, what would they be? Think about it for a moment. Did you think to yourself, "Not Burpees!"? Don't worry, I'm not going to choose them (although they are fabulous!). 

 

My top 5 exercises are (in no particular order): Squat, Lunge, Deadlift, Push Up and Pull Up.

 

There's a very specific reason why these are my top 5 and not full-body killer exercises like Burpees or Kettlebell Swings. The big reason is that all of my top exercises are what are called functional movements/exercises. Functional exercises are extremely important to do and are the foundation of one's independent movement.

 

What are functional exercises? 

Functional exercises train your muscles to work together and prepare them for daily tasks by mimicking common movements you might do in every day life (at home, work or in sports). 

 

What are the benefits of functional exercise training? 

Functional exercises tend to use multiple joints and numerous muscles, emphasizing core stability. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training can make everyday activities easier, reduce your risk of injury, and improve your quality of life. If you are doing them incorrectly however, it will have negative effects such as injury, wear and tear on your joints, etc. 

 

Make sure to check your form by following the steps below and watching my exercise videos. (When you click on the title of the exercise it'll bring you to a video example.) If you're still not sure if you're doing it properly, please feel free to reach out to me (or any other trainer), that's what we're here for! :) 

 

Why and how to do my top 5 exercises:

 

1. Squat

 

Squats mimic the movement of, and train the muscles used when rising up/sitting down.

 

How to:

1. Stand with feet a little wider than hip width, toes facing front.

2. Drive your hips back - bending at the knees and ankles and pressing your knees slightly open - as you…

3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.

4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.

5. Press into your heels, squeeze your bum,  and straighten your legs to return to a standing upright position.

 

Just like every exercise, you begin with bodyweight (no added weight). Once you're comfortable with that, you can add in one dumbbell, holding it at your chest. After that, you can progress to a dumbbell in each hand by your side. Then try it with them on your shoulders, and eventually overhead! You can also do it with a kettlebell, barbell or any other weight you have. You can also do a bunch of different versions of squat jumps as well. As long as you have proper form, the sky's the limit!

 

2. Lunge

 

Forward lunges mimic the movement of, and train the muscles used when walking up stairs. We're going to concentrate on those today. There are however various other types of lunges. The same weight and jumping rules apply here as they do for squats.

 

How to:

1. Stand with your feet hip-width apart.

2. Take a large step forward with one leg.

3. Keep the majority of weight on your front foot as you lower your knee straight down toward the ground (without touching), keeping the front foot flat and back heel lifted.

4. Descend until your rear knee almost touches the floor and the front knee is stacked directly above the ankle, creating 90° bend in both knees

5. Drive through the heel of your front foot and push yourself back up to your starting position

6. Repeat on the other leg…

 

3. Deadlift

 

Deadlifts mimic the movement of, and train the muscles used when picking up low objects (or babies).

 

Similar to squats and lunges, deadlifts can be done with a variety of equipment like dumbbells, barbell, kettlebell, cables, bands, etc. Here I'm referring to the dumbbell version. I find it to be the simplest, and most versatile (other than a band which I don't find nearly as effective).

 

How to:

1. Stand with your feet about hip-width apart with one dumbbell in each hand, palms facing the front of your thigh.

2. Slowly lower your chest and weights down toward the floor by moving your hips back while bending your legs. 

3. While maintaining a straight back, the dumbbells should be close to your legs (not just hanging down). Squeeze your bum, exhale and return to standing.

 

4. Push Up

 

Push ups mimic the movement of, and train the muscles used when pushing yourself off of the ground (or from a lying position on a bed, couch, etc.).

 

There are several different kinds of push ups, but we’re going to stick to Wide Grip Push Ups.

 

How to:

1. Get into plank position: straight body, shoulders over wrists, chest in between hands, and squeeze your bum to engage your core.

2. If you need to drop to your knees, do it from your plank, dropping to your knees exactly where they drop.

3. Slowly lower your chest to the ground, bending at your elbows, keeping them in line with your wrists.

4. Big exhale to push yourself back up.

5. Note: If on your toes, wider legs gives you more stability than narrower. 

 

5. Pull/Chin Up

 

Pull ups mimic the movement of, and train the muscles used when pulling yourself up from the ground.

 

There are various different grips, we’re going to stick to the basic underhand grip. 

 

How to:

1. Get a step, position it under a bar (if you’re tall enough, no step, just jump up).

2. Hands should be about shoulder width apart, palms facing you.

3. Remove feet from step, squeeze your bum and slowly pull yourself up using your back and biceps.

4. Once you get your eyes or chin (depending if you're going for a pull up or chin up) above the bar, slowly lower yourself down to full extension.

 

When watching this video, you'll notice I have bands hanging from the sides of my pull up bar. Those can be used to help you pull yourself up. Just put your knee in it and follow the steps above. The thicker the band, the more help it gives you, so if you still can't pull yourself up, get a thicker band, or use 2. I usually do my pull ups with the bands as I can't do that many without. 

 

You can install a removeable pull up bar in your doorway so that you have no excuse not to practice them! I used to have one in my kitchen doorway so that every time I would go to the fridge I'd do a pull up (I had the bands hanging from there as well to help). It was both great incentive to practice the exercise slowly over time, and also to not eat when I wasn't hungry (haha). Needless to say, it definitely helped me be able to do pull ups.

 

So there you have it, my top 5 exercises, why and how to do them! My hope today was to educate you on these wonderful exercises and if perhaps you were doing them wrong, now you know how to do them properly! If you never tried any of them before, I hope you now did. You're in the comfort of your own home, just do it! #noexcuses