4 Workouts to Get Maximum Gains
It’s one thing to exercise, but it’s another thing to strategically do your workouts in such a way that it gives you maximum results for the same amount of time. Check out these workouts and how they actually benefit you in more ways than one.
Burpees are also known as squat-thrusts, and they’re one of the few routines that work your whole body without the use of equipment—a full nody anaerobic exercise. With 10 reps, you’ll already feel the burn in your legs and abs. To take it to the next level, add in a BOSU ball pushup and overhead press. With a second round of 10 reps, expect your heart rate to reach 85-90% into the HR zone, not to mention you’ll feel your legs, chest, shoulders and arms get really worked up. Arguably, burpees is the best way to burn calories in the shortest time possible.
2. Shoulder Rotations
Considered the most mobile joints in our body, our shoulders are composed of both bones and small muscles that need to be stabilized and toned. Greatly toned shoulders not only make your upper body look great but also help you experience pain-free, stable movement for longer years—not to mention less prone to injuries.
Perform rotational exercises–both internal and external—to strengthen these muscles. It’s ideal to do these utilizing light resistance instruments such as an elastic band attached to a stable object.
If done properly, deadlifts dramatically increase strength and stability of your glutes, hamstrings, lower back and lats, and even the abdominals. Some complain though that deadlifts hurt their backs—when actually this only happens if they are done incorrectly. In fact, proper deadlifts actually relieve you of back pains!
It’s time to correct this myth—start with yourself! Don’t be one of the 70% of people who neglect their lower posterior muscles. If you look closely at the buttocks and upper thighs of top athletes, you’ll know they have been achieved through deadlifts.
Squats develop strength in the quads, glutes, lower back and abdominals. They are actually considered the cornerstone of a solid strength workout. Studies show that squats in fact activate 200 muscles at once.
An important thing to remember when doing squats: technique over weight lifted. For example, 10 body weight squats are far more effective than 10 185lb. squats done with poor technique. Improper squats actually make you more likely to injure yourself with every rep rather than working the intended muscles.