What should I do on my own?
Top questions Trainers hear (complete w quick answers):
Q: What's the best exercise for… A:(All exercises are good (for someone). All of them are bad (for someone). The answer depends on who you're talking to and what they’re trying to accomplish.)
Q: What do you think of [insert fad diet or exercise]? A: (It's interesting; but the best stuff has been around for awhile. Yoga, running, boxing, kettlebells, martial arts and eating like an adult have withstood the test of time.)
Q: What should I do on my own?
I don’t think anyone really wants an answer here. People are asking these questions to be polite, but I’ll give this one a blog post anyway. Next time I’m at a party, or wherever, and someone asks me what they should do my answer is, ‘I have a blog post for this occasion.’
Q: So what should you do?
We know exactly what you should do.
The Magnificent 7
A: There are 7 basic movements everyone should train. They are:
Push
Pull
Hinge
Squat
Lunge
Rotate
Gait
That's the complete nutritious breakfast of fitness. Check these boxes and you're moving well, getting stronger. This is about 80% of what a Trainer does (the other 20%: 10% corrective exercise. 10% sneaking looks at your muscles in gym mirrors).
Those 7 categories give you an endless, absolutely endless, array of workout options. Here are 3 Train approved ways to utilize the 7 basic movement patterns for a good workout.
Number 1: Beginner
You can do this workout literally anywhere. All you need is a band and a little motivation. Do this 3 x’s a week for a month and people will take notice.
3x5 Air squats
3x5 push ups
3x5 Single leg Glute bridges (per side)
3x5 Band Rows
3x5 Step ups
3x5 Band Twists
Take a 20 minute walk.
Number 2: Intermediate
Now we’re going to need a gym and a little equipment. This is for all the people who get to the gym and don’t know what to do upon arrival.
3x7 Goblet Squats
3x7 DB Bench Press
3x7 Hip thrusts
3x7 DB Rows
3x7 Lunges
3x7 Wood chops
Take a 20 minute jog
Number 3: Proceed at your own risk
Are you in need for a serious ass kicking? Look no further. This is one of the hardest workouts you’ll ever meet. You can do this to finish it; or you can do it for time (the current fastest is 17:50 by resident Train stud Ian MacNab).
I did this for time two weeks ago and got absolutely demolished (20:50). Proceed at your own risk.
Ladies and Gentlemen: The Magnificent 7:
7x7 Deadlift @ 135
7x7 Bench @ 135
7x7 Box Jump (24”)
7x7 chin ups
7x7 Lunges (7 aside)
7x7 Ball slams w rotation (7 to each side)
7x :30 jump rope
Is it that easy?
Yes. This covers all the moves you need to train.
What have I done? Have I shared the Colonel’s secret recipe and put Train out of business? Who needs a Trainer once you’ve acquired this trove of insider information?
Everyone needs a Trainer. Including me. Why? Training is about more than lifting weights. There’s also:
Foam rolling
Stretching
Mobility
Corrective exercise
Motivation
Cardio
Yoga
Unlicensed therapy
Balance
Boxing
Accountability
All this could be yours with a few training sessions.
Not to mention learning how to sneak quick looks at yourself in the gym mirror.