"The Top 5 Best Exercises"
Secret Weapons to Get Stunningly Fit
by Frederic Patenaude
What if I told you that you could get
in the best shape of your life even
if you didn't have time to exercise,
even if you were busy, and even if you
didn't know where to start?
I'm talking about developing an enviable
physique, whether it means increased
endurance and heart function, tight
and sexy thighs, butt and legs, or muscular
There are tons of exercises that can
give you results, but if you want those
results fast, why not focus on the very
best exercises - the "secret weapons"?
Although these exercises are well-known,
you might not have realized their importance
or how to incorporate them into your
routine - until today.
#1 Squats: The squat is one
of the most basic all-around fitness
exercises that you can do, and it is
one of the best. It works several body
parts at once, including your core,
quads, hamstrings and calves. There
are many different types of squat. For
an intense workout in 5 minutes a day,
I suggest trying the squat-based Lightning
Speed Fitness Program, from Roger Haeske,
here for a free report.
No matter what you do, you should incorporate
squats into your routine. If you train
for strength, squat using a barbell
or holding dumbells in your hands. If
you want to train for endurance or cardio,
use body-weight squats such as in Roger's
Lightning Speed Fitness Program.
#2 Pushups: This exercise is
no secret, but not enough people take
advantage of it. Many women and even
men still have weak, flabby arms and
chests. The best way to develop them
is by starting to incorporate daily
pushups into your routine. They work
the chest, shoulders, triceps, back
and abs (core).
The key with pushups is to incorporate
different kinds of pushups into one
routine. If you cannot do a standard
“man” pushup, start with
the “girl” version on your
knees. Then work your way toward doing
EVOLUTION OF THE PUSHUP:
#1 Wall pushup: Stand facing
a wall. The farther your feet are from
the wall, the harder it will be. Lean
in toward the wall.
#2 Counter Pushup: Pushup leaning
from the edge of a counter.
#3 Knee Pushup: the standard
“girl” pushup on your knees
#4 Feet Elevated: you've now
reached the regular pushup level, congratulations!
Other pushups that rule:
Wide Hands - place hands on
the floor at a greater distance apart
(past the shoulders). This works even
more back muscles.
Close Hands - Place hands on
the floor closer to each other (maybe
a foot apart or less). Very difficult.
Feet Elevated - Place your feet on a
chair or other object and push up from
the ground. More difficult. Handstand
Pushup - This is my favorite pushup
EVER and the ultimate exercise to build
strong shoulders. If you're a man, you
need to be able to do this one.
Go to a handstand, your feet against
the wall, then lower your head to the
floor and push up. If you can do a few
of those, you're good. To help you succeed
in mastering this pushup, you can first
use your toes to help you “crawl”
the wall, or have a friend hold your
feet and help you through it. At first,
your goal should be to simply stay in
a handstand with your feet facing the
#3 Walking or Running Hills:
You want extreme health, a fit body
and a healthy heart? Try walking or
running up hills. This is one of the
best exercises for overall fitness.
So go find hills in your area, and dare
to walk the hell out of them!
#4 Pullups & Chinups: Many
women lack upper body strength. Unfortunately,
this can lead to injuries and lack of
ability, as many common movements such
as lifting a box (or a child!) require
strong upper body muscles.
It's wise for all women to strengthen
these muscles by working on the two
best exercises for them: pushups and
pullups. Just because pullups and chinups
are hard, it doesn't mean women can't
do them! In fact, you *should* be able
to lift your own body with your arms.
In nature, this sort of movement is
very basic and in fact a matter of survival.
And for men, the benefits of pullups
and chinups cannot be emphasized enough:
you will build a strong back and enviably
For women, I would set a goal to do
at least 1 complete pullup and 2 complete
chinups, with a future “ultimate”
goal to do at least 3 pullups and 5
To get started, use the assisted
pullup machines at the gym, or follow
the following routine:
1. Hang for 30 seconds or as long as
possible in the position of having pulled
your body up all the way from a bar.
You can use a chair to get in that position.
When you feel you can't hold yourself
any longer, lower gently in a slow and
controlled manner. Do this 5 times.
2. Get on a chair and check out what
kind of a bend you need in your arms
before you can successfully pull yourself
up. Then do it five times from there.
Improve from there.
3. Hang from a bar and see how far
you can pull yourself up 5 times in
Do these three exercises 2-3 times
a week and make sure to warm up properly
beforehand (by doing some jumping jacks
for a few minutes, for example).
For men, a good benchmark for strength
would be to be able to do a few series
of 5 pullups with 10% of your weight
attached to your body (as extra weight).
#5 The Plank: This is a powerful
isolation move used in "Pilates
and Yoga and it works the abs, back,
arms and legs as well as your internal
abdominal muscles, which is your core
To do it, lie face down on mat with
your elbows resting on the floor next
to your chest. Go to a pushup position
while resting on your elbows or hands.
Then squeeze the abs and keep your body
in a straight line. Hold on in there
for 30-60 seconds and repeat as many
times as you can. Start by doing the
plank on your knees and gradually work
your way up.
So there you have it, 5 powerful exercises
that *everyone*, man or woman, should
include in their routine for functional
fitness and strength. Now, get started
and tell me about it!
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