Six Exercises to Do More of in 2024
Introduction
Welcome to today's blog where we will be discussing six exercises that you should incorporate into your workout routine in 2024. These exercises are suitable for anyone, regardless of their workout split or frequency of training. They are designed to improve your overall health, body movement, and performance, whether your goal is to lose weight, build muscle, or simply stay healthy in the long term. In this blog, we will provide a quick overview of each exercise, along with strength standards, and some additional stretches to enhance your workout experience. Let's dive right in!
1. Strict Push-Up
The first exercise we recommend is the strict push-up. Despite being a basic exercise, push-ups are highly effective for working your upper body, including your chest, shoulders, and triceps. Additionally, push-ups engage your core as you maintain a plank position, making them a full-body exercise. To perform a strict push-up, ensure you are in a good push-up position, engage your core and glutes, lower yourself down slowly, pause, and then explosively press yourself back up. If you are a beginner, start with knee push-ups and gradually progress to full push-ups. Aim to do push-ups every day, working towards increasing your sets and reps over time.
2. Full Range of Motion Squat
The second exercise we recommend is the full range of motion squat. This exercise is essential for developing healthy knees, hip flexors, and back strength. Many people fail to squat deep enough, so it's important to focus on achieving a deep squat position where you relax at the bottom before coming all the way up. When performing squats, prioritize quality over quantity. Lower yourself down slowly, engage your core and glutes, and focus on maintaining proper form throughout the movement. As a bonus, consider incorporating yoga squats or squat holds to gently stress the connective tissue around your knees and improve joint health.
3. Standing Dumbbell Shoulder Press
The third exercise we recommend is the standing dumbbell shoulder press. This exercise is excellent for improving posture, especially as we age. When performing a standing dumbbell shoulder press, brace your feet, engage your core, and initiate the motion by drawing your belly button in. This exercise not only targets your shoulders but also strengthens your core. Start with a weight that challenges you but allows you to maintain proper form. Aim to do 10-15 reps of 15% of your body weight to develop a strong core and healthy shoulders.
4. Bent Over Dumbbell Row
The fourth exercise we recommend is the bent-over dumbbell row. This exercise engages your hamstrings, glutes, and back as you hinge at the hips. By pulling the weights into your chest and lowering them down slowly, you integrate your entire posterior chain. The bent-over dumbbell row allows for free movement of your arms, reducing strain on your shoulders. Start with a weight that allows you to perform 10-15 reps of 25% of your body weight. This exercise is more effective than single-arm dumbbell rows since it requires core integration.
5. Kettlebell Swing or Dumbbell Swing
The fifth exercise we recommend is the kettlebell swing or dumbbell swing. This exercise focuses on developing strong glutes, hip hinging, and explosive motion. The wide stance and movement pattern engage your entire posterior chain and promote coordination with your lower back. Depending on your goals, you can adjust the weight and rep range. For general fitness and cardiovascular benefits, aim for high-rep kettlebell swings. For strength and muscle building, try heavy low-rep swings. Incorporate these swings into your routine to boost your metabolism, burn calories, and enhance overall fitness.
6. Walking Outside
The last exercise we recommend is something we often overlook - walking outside. Walking outdoors has numerous benefits for both your physical and mental health. It serves as a natural stress reliever, lowers blood pressure, and promotes a relaxed state for your nervous system. Walking after a meal helps regulate blood sugar levels and improves digestion. Aim to walk outside as much as possible, whether it's a short family walk or a longer solitary walk in nature. Explore different variations of walking, such as walking backward or on varied terrain, to challenge your brain and improve balance. Walking is a simple yet powerful way to improve your overall quality of life and longevity.
Conclusion
In summary, incorporating these six exercises into your 2024 workout routine can significantly benefit your overall health and fitness. The strict push-up, full range of motion squat, standing dumbbell shoulder press, bent over dumbbell row, kettlebell or dumbbell swings, and walking outside are all accessible exercises that can be tailored to your fitness level and goals. Whether you choose to perform these exercises as a complete workout or incorporate them into your existing routine, they will contribute to your strength, mobility, and well-being. Remember to prioritize quality over quantity and gradually increase the intensity as you progress. Stay consistent, challenge yourself, and enjoy the positive impact these exercises will have on your body and mind. Here's to a healthier and fitter 2024!