Top Exercises for Each Muscle Group
The following exercises are some of the top ones to target a particular muscle group. There are lots of variations of each exercise available and other trainers may have their favorites, but this should give you a good idea of what exercise to use if you are trying to build more muscle in a particular area of your body.
- Hip Thrust (Weighted)
- Glute Bridge (Weighted)
- Bench Press
- Cable Cross
- Pec Fly
- Pull Ups
- Inverted Rows
- Bent Over Row
- Barbell Shrug
- Military Press
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Close Grip Bench Press
- Close Grip Push Ups
- Skull Crushers
- Barbell Curl
- Dumbbell Hammer Curl
- Preacher Curl
- Bulgarian Split Squat
- Step Ups
- Hanging Leg Raise
- Anti-rotation Band Presses
- Decline Crunches
The Best At-Home Workout Equipment
What is the best workout equipment you can use at home? There are many options, but listed below are my favorite pieces of equipment for getting a serious workout at home. Not only that, but you can bring some of this equipment with you when you travel to stay on track with workouts while you’re away from home.
- TRX. I bought one of these a year or two ago, after using it at the gym for months, and I absolutely love it. These hanging straps are one of the most versatile pieces of equipment around and there are tons of exercises you can do with it. The TRX allows you to work your upper body, lower body and core through a wide variety of movements. Cost: About $199
- Dumbbells. There are so many exercises you can do with just a few dumbbells – Goblet squats, hang snatch, resisted lunges, push press and so on. If you want to save space you can buy adjustable dumbbells, but regardless, they are well worth the investment. Cost: Varies depending on size, but around $1.50 per pound.
- Kettlebells. Like dumbbells, kettlebells allow you to do a wide variety of exercises. However, because of their unique design you’ll have the ability to do a few different exercises than you could comfortably do with dumbbells. Cost: Varies depending on size, but again they are $1.50+ per pound normally.
- Resistance Bands. Resistance bands, like the TRX, are another piece of equipment you can take with you anywhere. Also, there are plenty of exercises you can do with them so you’ll be sure to get a great workout with them. If you travel frequently they’d be a great investment for you. Cost: Typically $10-30 depending on the size.
- Jam Balls. Jam balls are great because, unlike medicine balls, they don’t bounce. You can use them inside or outside and they are rather durable. I use jam balls for slams and vertical tosses and they can be a great conditioning tool at the end of sets or at the end of workouts. Cost: $10-50 per band
- Jump Rope. This may be old school, but the jump rope is still one of the best pieces of equipment around, especially for conditioning purposes. Cost: $10-30
Gadgets – Fitness Trackers
It seems like there are more and more fitness trackers popping up every day. These devices, normally worn like a wristwatch, can do much more than track your steps. These fitness trackers can track your total activity, distinguish between running/walking/biking and so much more. Listed below are some of the main ones. Be sure to read about each one to decide which one is for you. I went with the FitBit and I love it.
I’ve had a couple of my clients in the past use activity trackers or heart rate monitors and they love that it shows them tangible numbers that they can use to compare one workout to the next. You don’t have to use one, but if you want that extra motivation and love to see the numbers, then take a look at them.
Many fitness trackers will have an app that goes with them, but there are also a few other apps that are great for tracking your fitness. You’ll be able to track how far you ran, your favorite running routes, compete against your friends and so much more. Some of the top ones I’ve found are below.
Again, these apps aren’t necessary, but to add some more accountability and fun to your workouts try out one of these apps.
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