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 generally withstood the test of time.
- Q: What exercise should I do on my own?
Here’s my controversial take on these questions: I don’t think anyone really wants an answer here. People are asking these questions in order to be polite. I’ll give it a blog post so that next time I’m at a party and someone asks me what they should do my answer is: ‘I have a blog post for this occasion.’
So what should you do?
Q: What should I do on my own? A: The Magnificent 7
A: There are, all things considered, 7 basic movements everyone should train. They are:
- Push
- Pull
- Hinge
- Squat
- Lunge
- Rotate
- Gait
That’s basically the complete nutritious breakfast of fitness. Check these boxes and soon 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 basically an endless, absolutely endless, array of workout options. Here are 3 Fit approved workouts that utilize the 7 basic movement patterns to get you fitter straightaway.
Number 1: Beginner
You can do this workout literally anywhere. All you need is an exercise band, a little motivation, and some good pump up music (obviously). Do this 3 x’s a week and in time people will take notice.
- 3×5 Air squats
- 3×5 push ups
- 3×5 Single leg Glute bridges (per side)
- 3×5 Band Rows
- 3×5 Step ups
- 3×5 Band Twists
- Take a 20 minute walk.
Number 2: Intermediate
We’re upping the ante; for this reason we’re going to need a gym and a little equipment. This, by and large, is for all the people who get to the gym and don’t know what to do upon arrival. Follow this workout and by the time you leave the gym other people will ask you for advice.
- 3×7 Goblet Squats
- 3×7 DB Bench Press
- 3×7 Hip thrusts
- 3×7 DB Rows
- 3×7 Lunges
- 3×7 Wood chops
- Take a 20 minute jog
Number 3: Proceed at your own risk
Are you in need for a serious ass kicking, because I have the workout for you. Look no further; this is one of the hardest workouts you’ll ever meet. You can do this to merely finish; or you can compete against the clock (the current fastest is 17:50 by resident FIT stud Ian MacNab). I did this for time two weeks ago and got absolutely demolished (20:50); I had to take a 2 hour nap to recover, hence you should proceed with caution.
Ladies and Gentlemen: The Magnificent 7:
- 7×7 Deadlift @ 135
- 7×7 Bench @ 135
- 7×7 Box Jump (24”)
- 7×7 chin ups
- 7×7 Lunges (7 aside)
- 7×7 Ball slams w rotation (7 to each side)
- 7x :30 jump rope
Is it that easy?
This, by and large, covers all the moves you need for an great workout.
What have I done? Have I shared the Colonel’s secret recipe and basically put Fit out of business? After all, who needs a Trainer once you’ve acquired this trove of insider information?
Everyone needs a Trainer as a matter of fact. Including me (a Trainer). Training is about more than lifting weights. There’s also:
- Foam rolling
- Stretching
- Mobility
- Corrective exercise
- Motivation
- Cardio
- Yoga
- Unlicensed therapy
- Balance
- Accountability
- Nutritional advice
- Steroid connections
All this (and more) could be yours with a few training sessions, so act now before supplies run out.
And above all else it’s an opportunity to learn how to sneak those quick, admiring looks at yourself in the gym mirror.
