Yesterday was my birthday & instead of sharing 27 awesome things I've done I wanna share 27 of my favorite exercises to stronger & build muscle.
- Clapping push ups: Plyometrics are very
underrated but they will get you super strong + who doesn't wanna do behind the back clapping push ups?
- Back bridging: Great way to keep a healthy & mobile spine
- Dips You can do these anywhere but great for massive triceps and shoulders + you can do them anywhere and give you a quick arm pump.
- Pull ups: The king
of all back exercises and the exercise that will get your upper body stronger than a gorilla
- Deadlifts: The king of all leg exercises; If I could only do one leg exercise for the rest of my life it would be this.
- Front squats: I love back squats too but front squats will force you to always activate your core & will help you in any other
exercise.
- Sled push: If you wanna drop fat, get faster, improve your conditioning then this is all you need! But be prepared to feel like you are about to die every time you do them.
- Monkey bar walks: Being able to walk on the bars will build your grip like crazy but it will also force you to use extended ranges of motion and promote great shoulder
mobility.
- Handstands: Wanna bulletproof our shoulders and be able to pose upside down for pictures and stand out from the rest? Master the handstand.
- Dragon flags: Popularized by Bruce Lee this is the best exercise to do if you wanna be able to control your core like a master
- Box jumps: Who doesn't
like to be able to jump high? If you can jump high then that means your nervous system can generate a lot of force.
- Farmer walks: One of the best conditioning and strength exercises bar none.
- Overhead pressing: Who doesn't want strong shoulders and a massive back? Plus in our real lives we always need to carry or catch things overhead like catching a heavy box when
its falling from on top of your closet.
- L-Sit: A true test of lower core strength that looks super cool. Since my name is Luis I like to tell people that these are called Luis-Sits.
- Pull over: Used by gymnasts because not only does it help you get on the bar when fatigued, it is also a crucial exercise to know if you wanna master the muscle
up.
- Parkour roll: If you learn how to roll out of a fall then you got less chances of injury - learn this and have an easier time learning advanced skills since you know how to bail out.
- Rope/tree climb: Climbing in general its a great exercise but a necessary skill you wanna be strong all around.
- Strict
muscle up: no kipping allowed here unless you are super tired but if you can do a muscle up in a very controlled fashion then your upper body is strong AF. one of my goals is to do a slow and controlled muscle and that requires a lot of shoulder, elbow and wrist mobility.
- Lever: Both front and back levers will turn your core into granite + it also looks super cool in pictures.
- Planks: Basic but very underrated static core exercise
- Sprints: Wanna be explosive and fire up your growth hormones like crazy? Then start sprinting - this is the most anabolic conditioning exercise ever.
- Climbing walls: Might come in handy when running from the cop but a wall usually is tall and not easy to grab so if you can jump and get
over a wall then you are strong.
- Planche: This requires mastery and years of practice & it is a great feat of static strength & control.
- Lunges: I hate these but unilateral exercises will take you very far & are massively underrated.
- Hip thrusts: If you want glutes made out of iron and be
able to deadlift way more then heavy hip thrusts are the key to that.
- Kettlebell swings: Amazing for conditioning but they will also work your whole posterior chain like nothing else.
- Carries: Whether that's carrying a heavy sandbag, or your friend because they passed out - you need to develop strength to carry objects. To be able to bear hug something and carry its
a great feat of strength and you being able to do this could save someones life.
So those are some of my favorite exercises but now you can see that they are not only to get you strong in the gym but also in real life scenarios.
I incorporate all of these exercises in my workout programs and I would invite you to also add them to your own
workouts.
Hope you enjoyed the list & keep having a kick ass day!
