My TOP 10 Exercises for TOTAL Fitness & Performance - Only Moves You Need??
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- Опубликовано: 20 июл 2023
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I've seen some other content creators share their top 10 exercises, so I thought I should do the same!
My goal here, though, is to find ten exercises that provide total fitness and performance. Together, they should build strength, mobility, balance, control, and cardio - while training all of the different planes of motion.
That said, picking the top ten exercises was pretty tough for me (which is probably why I felt the need to include a bonus round...). After all, I'm someone who takes a "more is more" approach to training. Ten exercises, or even 11, are not really enough to provide EVERYTHING the body needs.
Still, this is my best shot at a complete fitness profile made from just ten exercises.
I also didn't pick these top 10 exercises necessarily because I believe they're the "best." They're not necessarily even the ones I train the very most - there are some I use more often that are left out here. That's because I was defining the top 10 exercises, here, as the ones that are also the most practical. The ones that I was prescribe to someone else. The ones that cover the necessary basics.
Case in point, I could make the argument that crawls are better than push ups. But if I was trying to transform someone's physique fast, I would always use push ups. And they're a better avenue for developing the kind of enhanced blood supply I'm always banging on about!
So, yeah, lots of caveats! But after much deliberation, this is the closest I could get to "the only exercises you need" while keeping the list respectable.
And, while I question the usefulness of such a format, it's definitely fun, sparks conversation, AND serves as a launching point for me to discuss some concepts that I've been wanting to talk about.
Expect more on using dynamic activities to build performance very soon! 
Хобби
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Can you look into yoga? It would be helpful if you have any insight.
Hello Adam, I recently purchased your SF 2.0 and don't have access to it. I've sent an email and FB messaged you for a fix!
Hey mate can you do talk about astaxanthin🤔
00:02 Warm-up
01:29 Push-ups
02:56 Pull-ups
04:20 Bodyweight rows
05:32 Dips
06:49 Handstands
08:16 Sissy squats
09:10 Cossack squats
10:21 Kettlebell swing
11:44 Cross-body kettlebell swing
13:12 Hollow-body hold
14:17 Running
Thanks!
@@TheBioneer I know you'd do the same for me.
goat.
I suppose a burpee is a combo of squat and push up so its not a separate exercise . Nice list !
@@krzysztofzpucka7220😂😂😂😂😂😂
If you google definition of powerful, you'll see a picture of Bioneer's core
You 🌈
@@KR-oo2wx😂
@@KR-oo2wx
It’s not gay to appreciate a man’s physique.
I look at this guy, who is half my age, and I think, “I wasn’t then, but I will NOW.” I copy what successful people do, I feel no shame in that.
The proper tearm is cum gutters🤣
Fam out hear with gutters for days
My top 10:
1- hill sprints
2- sandbag lifting
3- farmer's walk
4- pull ups
5- handstand
6- military press
7- Turkish get up
8- macebell swinging
9- push ups
10- Nordic curls
All you need to have real dtrenght endurance and build good muscle size!
This is the most correct video on RUclips Fitness
With regard to your inclusion of running in this list, as someone whose primary form of exercise is running, I'd like to tell folks that they don't need to run for hundreds of miles (or even kilometers). You get a lot of cardio benefit from just a few miles a few times a week. I know a lot of people think that they need to run super long distances and so they don't do it at all. The reality is, they don't need to train like they are doing a marathon.
Strong agree!
Totally agree!!
what would you say to someone who can't afford barefoot shoes and can't really run? It feels like walking isn't enough to get the results but running is too much (really jogging more than running)
I one hour hike in the woods is massively beneficial in so many ways… add a loaded rucksack and it’s a decent workout
I mostly like to climb, so I do that, but I go running once a week (6,5ish km, takes 40-45ish minutes) and I cannot overstate the difference it makes for my general cardiovascular system (no stairs scare me!). I look at people around me in mid-30's and honestly, just doing it once a week compared to not doing it at all is a world of difference.
Very nice list man! Mine would be extremely similar!
Thanks man! Great minds! 💪🏻💪🏻
@@TheBioneer Absolutely looking and hoping for the fitness multiverse to open via an encounter between The Bioneer and Strength Side! A video of you lads training, animal flowing and chatting all things good fitness would be superb.
Honestly I have kinda been feeling down lately.
Its been 8 months into the fitness journey and Im just not feeling it in the gym. The exercises I loved doing when I first started out just don't feel good anymore.
The progress seems to have stagnated.
And hence I have come to the realisation that I should go back to the basics. Pushups pullups dips and all that.
I am also trying to learn the handstand. And finally decided to ask my parents to buy me a pair of rings. Calisthenics is where my heart's at and im not giving up.
Thannks bioneer I have binge been watching your videos lately and they have been a great help.
I guess this what it feels like to enter the intermediate stage huh.
The bloke 7:28 stumbling across the Bioneer in wild while out strollin with his dawg!
His stance when watching him says it all!!!
….
Well would you look at that lovely day for a handstand innit!?!? 😂
The fact that you don’t have millions of subscribers is a crime against humanity. The information you provide is fantastic and exactly what everyone needs to be learning and putting into practice. Keep up the life saving work!
He will in time
I went on a run for the first time in 5 years the other day and despite hitting the gym hard the past couple years I was completely destroyed for two days; my knees literally wobbled as I walked. Building Movement skills into a resistance training program cant be overlooked as no amount of Squats are going to prepare you for running or jumping.
To be fair, the opposite is true as well. Being in good running form won't prepare you for resistance training, either. That's the beauty of cross-training.
Go for sprints, not jogging. Jogging is stupid. A few sets, 3-6, with sprints full speed until fail. Walk between sets until your heart is coming down to a normal pace
Run on grass , try and avoid tarmac.
@@alxdava2004 No, heart rate zone 2 has great benefits. jogging is smart. sprinting too. both.
@@alxdava2004he said he ran for the first time in 5 years 6 days ago. if he sprints at all, he's gonna hurt himself
I've been hearing a lot about the benefits of sprinting, as opposed to long slow distance. Supposed to drop visceral fat like nothing else, encourage coordination and muscle development, and generally help you feel athletic, as well as being much more fun and cool than long slow distance. I've taken it up myself, though I'm a beginner and it tears me up.
Sprinting (50 meters) is better than longer distances (800 meters+) for a bunch of reasons, but like Adam says, it all depends on the goal.
Do both, they're awesome! But if I had to pick one, sprinting has the better athletic carry-over and the physical benefits are also top-notch!
7:30 The look on that guy’s face 😂
I love that you mentioned climbing! Something I've noticed is that a lot of the advice you commonly hear about climbing is aimed at climbing in the most efficient manner possible, particular with regards to the upper body. This makes sense if your goal is to crush the hardest problems possible, but if your main goal is to build general strength then sometimes it can be beneficial to deliberately climb in an inefficient way - pulling hard with the arms, relying less on feet or even not using your feet at all. Which is to say there's no right or wrong way to climb, depending on your goals.
(The Bioneer ) Big fan from South Africa I was a Judo Coach for 5 years & 12 of experience in compete in Judo!!! Your the best online coach ever !!! I use all your exercises in my workouts 90 minutes x 4 days a week...
Great list as always 👍☺️
This is fantastic and a big help! Loving the channel.
Solid list, solid work, solid knowledge. Keep it up 💪
My current top 10 favs:
Clean and press
Good mornings
Farmers walk
Barbell rows
One arm, incline pushups
Reverse bridge
Horse stance
Boat pose
Shadowboxing
Walking/running stairs
Good mornings are severely underrated
@@akoko2829 True, especially with weight. Kang Squats are even better though. Good morning into a squat, then reverse.
Thanks for the list 💪🏻
My Personal Top 10:
1. Pull ups
2. Push ups
3. Ring rows
4. Ring dips
5. Nordic curls
6. Sissy squats
7. Box jumps
8. Hollow body holds
9. Banded Pallof press (combine with eternal twist)
10. Hanging leg raises
Nordic curls are the no.1 hamstring destroyer. Similarly, reverse nordic curls/knee extensions are no.1 quads destroyer.
I like leg raises on dip bar better, the core compression is greater and i feel my lower abs alot more. What do you think?
@@researchproject034down to preference really. I do feel greater contraction on dip bars, as you said, but hanging leg raises also have the whole grip element added. Recommend both for the best results ‼️
Great video mate 👍 👌 👏
Very good set of exercises, as always your videos are very inspiring and motivating, thx!
Excellent video! I would definitely try to include these exercises.
Thank you!
Top exercises for everything you need. Definitely will save this and go for it. Thanks!
A Weighted jump rope is pretty good too! Adding kettle bell swings and cross body kettle bell swings to my current lineup, thanks for posting such a good video 💪
I guess I'm in a good place because I do most of these! I'm glad to be so into calisthenics. It's so sustainable.
Some great words here. Thankyou for taking the time to share
Adam, you mention the fact that many people don't practice enough twisting in terms of exercise, and it left me with a question for you. Have you ever looked into the martial art of Bagua(the inspiration for Airbending)? It involves a great deal of twisting, turning, coiling and uncoiling the body as well as putting a big focus on body mechanics. I think you might find it interesting since you have expressed clear interest and inspiration from the martial arts and the stars that made them popular in tv and film.
I briefly studied it! We did it as a kind of “module” during Tai Chi. Would definitely be interested to go back to it many years later. And I did not realise it was the inspiration for air bending! Makes sense!
Just found your channel today. Very well thought out and comprehensive unlike most fitness stuff on RUclips. Keep it up!
Great list.
I've added the kettleball rotation some time ago after you showed it, it's crazy how rotation is involved in EVERYTHING, yet we don't usually train it
Excellent list!
Thanks, great list.
Thank you so much sir was looking for some exercises to incorporate in my workout, it's always a treat to learn form you.Keep growing and all the best✌
Great program Adam! 🏋️
Including run or walk into the list is sooo Bioneer. ❤
Thank you ,Mr Bioneer
I just love your channel. Thank you for your hard work! Thanks to you i discovered beauty of all the crawl exercises like bear walk and lizard walk. It was a game changer for my training.
That's cool you made this because yesterday I made my own top 10 list for kettlebells and body weight exercises
Oooo! I'm going to save this video so that I can come back to it; use the workouts you mentioned/show here. I'd love to add these to my workouts. 😁
Great list! Most of my mainstays are listed except for jumping and swimming. The front crawl really works core rotation if you do it right.
Excellent list of essential exercises. These exercises and skills would make you a very well rounded athlete.
Been thinking of getting dip bars for a while. Great advice
Great list
I bought FT 2.0 and did just the warm up and then my own routine I have been doing for a while but still looking to improve. It's a great guide and even at full price it would have been a steal!
This is fantastic! Great video. I do almost all of them but I am going to add the kettle cross body swing to my training! Thank you.
This video really appeals to the time crunched or minimalist training type.
I would really love this same format video for your top 10 mobility/flexibility moves.
That is an area that many people struggle with since there are so many options available and it plays a critical role in total body health and performance.
Thank you,Adam !
Great list! Really wonderful, all around fitness routine! Glad you mentioned walking, as well as running, because some may feel that walking isn’t of enough benefit. Keep up the inspiring videos!
Great video! You always have such thoughtful and constructive content. I am doing a lot of loaded carries these days (farmer walks, waiter carries, rucking) and a lot of Turkish get-ups for mobility and shoulder stability. My #1 cardio go-to is running stairs or running up hills - I am fortunate to work on a college campus with a 16-story building where I can go and do laps to my heart's content.
Kettlebell cross body clean and press! I started doing it because of you and I absolutely love it!
Great list!
You're a star. Great exercises and I can see how to get a progression to hand stabd push ups now (be starting with an incline)
excellent list, excellent video! your content has changed how I train and how I think about training in many positive ways. thank you! and yeah Cossack Squats def feel uncomfortable!
I have adopted this program with only 2 variations made to it. I added more quadrupidal movements and instead of just running I do both urban and trail/nature parkour so I get Cardio but also a full body and a bit of a brain workout gaining adaptive skills for overcoming unplanned obstacles.
I really needed this right now!
Awesome mate!
I want to change from weight to more bodyweight/compound movements.
To get the more functional, mobility, healthy approach!
Thanks a LOT. Perfect Timing man!! ❤
Awesome list! I had forgotten about Cossack squats and I think they'll go great in my next training block, alongside focusing on one arm push ups (improving) and muscle ups (getting them).
after having watched all videos of k boges and red delta project I am really happy that i found this channel. This is very informing and inspiring, thanks so much!!!
Good one. Thank you.
I have to admit a good list, even with me having a shoulder injury and recovering for the past 5 months, the lower body exercises and core exercises added would be a very good benefit, thank you Adam!
Nice, thank you.
Cheers
Sooo goood adam thank you ! Can you please do a video on "rucking"?
spot on adam! Im missing my rotational elements currently, but when I go back to school in the fall I plan on taking full advantage of the kettlebells in the gym!
Keep making awesome videos man!
Man how much I would pay to get coached by the Bioneer for even just one workout
Honestly. Speaking of which, does he do online consultation? It’d be cool just to have 1 on 1 with him so I can get instructions I follow for a year
@@VeritableVagabondNot that I'm aware of. However, he puts full programs in his eBooks.
@@VeritableVagabond I would assume there would be way too many people who'd want to do it for him to do anything 1on1, unless it would be stupidly expensive
hey very strong recommendation for his super functional workout ebook he makes a wonderful workout routine that has me feeling phenomenal after just a week
He threw the feelers out a few months ago whether anyone would be interested in one on one online training and how much would one be willing to pay, so maybe watch this space?
Awesome video. After using your training program and watching your videos I've come up with a similar list as I've tried to make my workout routine more simplified to balance work and time with the wife and kids. The one thing I add is Nordics>Single leg deadlifts as a super set to train the hamstrings.
Straight leg bicycles are my favorite way to hit my obliques. I haven't tried kettle bell training yet, but I'm looking forward to trying those cross body kettle bell swings when I do.
Great video mate, this exactly what I need to improve my training. Would you suggest doing the majority of these exercises as a full body workout?? Thanks 🙏🏼 💪🏼
Thank you for this info, I've recently added the kettlebel swing and the kettlebel rotation to my routine and I'm feeling soure but I like it. Yet sometimes it feels like I'm not getting the results I want from my trauning routine, I train four days a week for an hour a day. I whatch a lot of your videos, even before I started training so that I can be super fuctional and ready for anything. Thank you.
As always, enjoy your content. Great list. I would add sprinting as it produces an incredible anabolic response. As we age, speed and balance are some of the first things to go. I might add a variety of get-ups, too: push-ups, lunges, sit ups, and squats can be viewed as portions of get-ups. Oh, bear walk and crab walk might be nice additions.
Great list! Only thing missing for me is burpees.. u can do them anywhere and there are many variations such as including jumps, mountain climbers and press ups to add challenge
Awesome list! Agree with all, especially crosbody kettle bell swings. I would include 1 more exercise which is bridge push-ups (not sure what i would replace on your list though). This exercise is highly important for increasing spine and back strength and flexibility and just like rotational movements i feel people often dont train spine flexibility but really should if they are wanting a functional body. Keep the videos coming!
You're a champ for putting them in the description
Great stuff
Great list Adam! Will try to incorporate the missing pieces in my workout. One more exercise which I feel has a ton of benefits is skipping of Jump Rope.
Excellent information Dr. Venture! I hate & love Burpees. The cardio and peripheral cardio are excellent. I'm sure you it was difficult for you to leave it off the list. Thanks for posting!
Thanks, great video as always❤❤
Kinda want to know waht exercises you wanted to include but didn't make the list
Great list! I would add the Nordic Curl.
Nice list.
I have been listening to your audible functional training, and I just ordered your superfunctional training (protean)I appreciate your info,Thanks
Great Video! Definitely looking forward to try out the cross-body Kettlebell swing. Must be amazing for boxers.
So honest...a rarity indeed...bioneer is ❤
Thank you ❤
Great list. I would add in loaded carry variations as a bonus #11
My base for workout was always two push exercises (vertical - dip, horizontal - push up), two pull exercises (vertical - pull ups, horizontal - inverted rows), two exercises for legs (single leg squats and lunges) one shoulder exercise (L push up or assisted handstand push ups).
Recently I've been working with kettlebells, and I find them very useful. The Easy Strength protocol by Dan John is great for gaining and maintaining everyday strength and prevent injuries. Armour Body Complex is also great to develop conditioning strength and stamina (single bell version of it works wonders to core strength).
As for core strength, my favourite exercises are still dead bug, reverse crunches (laying knee rises), bird dog, glute rise hold, and the one presented as the top ABS exercises in CalisthenicsMovement video.
Great exercise bro
Nice list! My primary exercises in my workouts are pushups, pullups and dips. I believe these bodyweight exercises are part of the reason I am quite fit but have no chronic injuries at 58 yeasr old.
Thanks! You’re the top fitness guy on YT in my books 👍🌞👍
Thank you so much! For the tip and for the vote of confidence 😁😁
Thanks for the list! It's great that half of the exercises can be done without equipment or going to a gym.
Thanks! That was one of the goals. Exercises that are my favourite tend to be the ones I actually do, which in turn tend to be the ones I can do anywhere.
My top 10:
1. Pull up (weighted or reps for any pulling related strength)
2. Running (cardiovascular, VO2 max, endurance, tendon strength, longevity)
3. Horizontal push variation (chest, triceps and shoulders)
4. Hollow body hold (core conditioning)
5. Deadlift (posterior chain, basically everything)
6. Barbell back squat (staple for leg strength/power)
7. Handstand press or vertical push variation (shoulders strength and mobility, balance and compression)
8. Lunge variation (muscular endurance for legs, lower body mobility, balance)
9. Row variation BW or barbell (upper back and lats)
10. Swimming (lungs, full body endurance, shoulder mobility, power)
Hopefully this covers most dimensions of fitness, I didn’t include flexibility because it is less related to performance than the exercises above, but I still highly recommend incorporating flexibility into your training.
This is a whole workout unto itself!!
A great list sir and very well thought out. I would add skipping in there with the running. I personally have issues with running, one ankle that continues to over-pronate and I quickly get inflammation in the fascia tissue on that same ankle if I run too often or too long. I do run on trails once/twice a week (short) and supplement with skipping and find the skipping very enjoy and highly effective, dynamic and buliding coordination.
Great video. I like your real world approach to training. What gym clothing brand do you wear ?. It looks pretty sharp
Over the years, the best thing I've learnt from my on and off relationship with exercise is to Keep it Real Simple. The simpler -> the lesser I have to think -> the lesser my excuses to not do it -> the more conistent I am -> the better my results.
So I narrowed it down to the very basics. Pushup, Pullup and Hanging knee raise, alternating next day with Dips, Chinup and Hollow body crunch. 1 set each to Complete Failure, a session the moment I wakeup and another later in the day in my free time for a total of 30 mins (15+15) per day.
1 hour Running (10km average) and 30 min Stretching daily.
Total Exercise Time per day - 2 hours.
This is doing wonders for me and my needs. The strongest I've felt in the 30 years of my existence!
And the best part is, I can do all of them on autopilot while listening to podcasts/music.
Btw Never Neglect Stretching.
From the hundreds of amazing podcasts and my own experience, besides a good sleep schedule, it is most important factor for recovery and keeping me injury free so I can do what I have to day in and day out.
While mircromanaging my time, I tried cutting those 30 mins for a week and ended up with frequent sore shoulders and shin splints that made me unable to even stand properly for 2 weeks.
So stretching or some form of yoga is crucial, especially if you're pushing your limits consistently.
do you have a source to recommend for stretching routines? a youtube channel/paid program etc?
@@marimoerostraw The best would be to get a qualified trainer giviing you specific stretches for your needs, esp. if you have a medical condition.
In my case though, I went with what I think is the next best option- search for videos about stretching for your specific needs/activity. Go through atleast 10 videos, then pick the ones that is being recomended by most of them. Then you can try them out and stick with what works best for you.
For example, I looked up stretches specifically for runners, then shoulders and lower back. I always had issues with lower back and shoulders.
And since I run a lot, I started having issues with my knees too.
For running, I went through many videos from coaches and esp. pro runners here on youtube. And for the shoulder and lower back, I went through fitness youtubers I trust, Bioneer here being one of them.
Then there's Calimove, AthleanX and Jeff Nippard, among the ones I trust the most.
Thanks for the video Adam, can you make a video entirely dedicated to ''Cross-Body Kettlebell Swings'', how to perfect the technique and and gradually increase the intensity for functional fitness/ability? I am a massive fan of transverse plane exercises.
Ordered your book SF T 2.0 💪
well perfect for a jack of all trades
Love the Venn diagram. A lot of content makers focus on exercises that use specialized equipment. I appreciate how accessible these exercises are for the non “gym bro”
Love it !
Would love to hear about top
10 Upper body
10 Core
10 Lower body
My top ten exercises:
Farmer's Carries (specifically single-arm)
Pullups
Muscle Ups
Zercher Squats
Dips
Deadlifts
Overheard Press
Kettlebell Swings/Flow
Box jumps
Dead Hangs
Cardio: Running, specifically fell running
Good list! I would add in weighted lunges, great for building single leg strength.
I love the list. My all time favorite is depth jumps. For me it checks off all the boxes in your Venn diagram.
Jumping is fun. Ask any child. Many of our first movements in dancing is just jumping up and down.
Depth jumping is functional. Anything involving you dropping down in elevation and landing, like walking down stairs, or going up, like jumping into a platform, and this will come into play. But even mentioning athletic function like increasing vertical jump height for dunking a basketball.
Depth jumps are effective. Dropping from a height gives you momentum that increases load, like adding weight on a barbell. Rather than increasing weight, add drop height. It builds explosiveness. You can get unilateral activation with single leg jumps.