You are using an older browser version. Please use a supported version for the best MSN experience.

Top Stories

The Only 5 Exercises You'll Ever Really Need

Esquire UK logo Esquire UK 3 days ago The Editors

© Associated Press A man's fitness routine, much like his choice in films, women, clothes and favourite reptile (Komodo dragon - closely followed by the bearded dragon - since you asked), is a subjective affair. But there are still some exercises that will work, no matter who you are.

Yes you've probably heard of them already, but sometimes - in the face of a pre-summer fitness slump - its best to strip back your routine and go with the maneuvers that have been chiseling rigs for generations.

Here we present the only fitness moves you'll ever really need to know, plus how you can combine them into a quick, effective work-out to compliment all that extra training you're definitely doing right now.

You've got this!

How It Works

To start with, perform each exercise for two sets of 10 -15 reps. Try and take no more than 10 seconds rest in between sets if you're really looking to push yourself.

We've added a general structure that flows between push, pull, legs and abs, but feel free to experiment.

Finally, try and avoid performing this routine more than 3-4 times a week. Even elite athlete's need some rest.

1 | Pull-Up

In terms of versatility, there really is no better exercise for your back, lats, biceps and even your abs than the pull-up - and you're working them all at the same time.

If you're looking for that enviable V-shaped torso, then the pull-up has to be in your repertoire.

As simple - and difficult - as spreading your arms shoulder width apart, with your palms facing out, and pulling yourself up on a bar... the key with the pull-up is to nail your form before you add too many reps, lest you want to get injured.

2 | Push-up

This can be swapped out for a bench press if you happen to be in the gym, but if you're pushed (get it?) for time and or space, then the humble press-up is hard to beat.

Endlessly customisable, just make sure that your back is straight, abs are tight and that descend as slooooow as possible. You'll be surprised at just how effective a push-up is when done with proper, considered form.

3 | Kettlebell Swing

An often overlooked element of a workout, it's important to have at least one move that works those silky hips of yours.

The deadlift is the daddy of all hip-hinge movements, but we prefer kettlebell swings thanks to their less strenuous nature. Plus, you don't even need a gym to perform them... but you do need a kettlebell.

Fantastically simple, just keep your knees soft, your back straight and launch the kettlebell above your head without letting your wrists bend back. Once the weight falls back between your legs, use your momentum to throw it right back up there.

4 | Squats

Another seemingly-simple move that is, nevertheless, highly-effective: the humble squat works your quads, calves and glutes, while also strengthening your core and testing your flexibility.

Perform with either a bar resting behind your shoulders or with nothing but your body weight. Just keep your back as straight as possible while lowering and make sure you're not lifting those heels off the ground.

5 | Plank

We get it, you don't want to do it because it's pretty boring, but the plank really is the boss when it comes to ab exercises. The crunch (a waste of time if you ask us) doesn't even compare.

Working every part of your abdomen, as well as strengthening your back and sorting your posture, aim to perform two minutes of solid plank, before spicing things up by raising either leg, or going up onto your side.

B-B-B-B-ONUS CARDIO!

Ok, so you've got this all down, right? But if you're looking to add a sixth, fat-burning, element into it your easy routine then we've got the solution, friends.

Sprints.

Find some space, run as fast as you can for 10/20/30 seconds and use the jog back as your rest. Perform 10 times and just see how tired you are. So simple in theory. So horrible in practice.

While you can do this on a running machine, it doesn't quite replicate the fury of trying to run really f****** fast outside. Enjoy.


This Challenging Stair Workout Is Guaranteed to Work Your Entire Body

(Provided by Popsugar)

This Challenging Stair Workout Is Guaranteed to Work Your Entire Body: <p>If you have a set of stairs and a pair of dumbbells, you can get in a solid heart-pumping, butt-kicking, arm-toning workout - and in just 13 minutes! You can spare that in your day, right? </p><p><strong>Directions:</strong> Grab a pair of 3- to 10-pound dumbbells, or two sets so you can use lighter or heavier weights depending on the move, and let's get started. Here's the workout with explanations of each exercise below. </p><p>Note that if any of the moves are too difficult, focus on one part of the move - either the legs or the arms. You can also just skip the dumbbells altogether and hold imaginary weights.</p>One minute of stairs: hold a dumbbell in each hand by your side and walk up and down the stairsOne minute of step-ups One minute of stairsOne minute of step-ups with shoulder pressOne minute of stairsOne minute of forward lunges with bicep curlsOne minute of stairsOne minute of step-ups with dumbbell to kneeOne minute of stairsOne minute of step-ups with butt kick and triceps kickbackOne minute of stairsOne minute of backward lunges with wide bicep curlsOne minute of stairs<p>Related:<br><a href="https://www.popsugar.com/fitness/Best-Dumbbell-Arm-Exercises-35176832">12 Dumbbell Exercises For Strong, Chiseled Arms</a><br><a href="https://www.popsugar.com/fitness/10--1-Bodyweight-Workout-41978776">This 10-to-1 Bodyweight Workout Takes Just 4 Minutes</a></p> <p> 6 Photos: View as Gallery | View as Slideshow</p> This Challenging Stair Workout Is Guaranteed to Work Your Entire Body


AdChoices
AdChoices
image beaconimage beaconimage beacon