Happy New Year! I thought we would kick off 2012 with a huge post of basically every exercise I know or have used over the years. This post would have been unbearable if I had to describe each one, but you can send me any questions or comments you may have about how to do them. I also suggest searching online and there is a good chance you can find videos of everything here. I have provided some video links from our Power Devo archives.
Spoiler alert - I cheated a bit at the end, but there are actually way more than 365 exercises here. One other thought…it is not about how many you know, but how many can you master! A few of these can a long way to creating a lifetime of strength and physical success.
Here are 365 exercises to keep you busy this year. Oh wait, it’s a leap year…take two.
Here are 366 exercises to keep you busy this year.
1-”To change the world, starts with one step.” - Dave Matthews. Take that first step. Open your front door and run or walk. 5 minutes, 5 miles, whatever you can do. But take the first step and move!
2-Buy a $9 or $10 jump rope and *explore.
*You will see me use the term “explore” alot. Exercise and being healthy forever is a journey of discovery. Explore means do it, time it, try moving with it, have fun with it, make it hard, make it easy, do it and see what you discover about the exercise and yourself.
3-Squat - still the king of all exercises…over 250 muscles are used when you squat.
11-Go to Plankville - Planks or pillars (you can Google either one) are the most basic core exercise that you need to master.
15-Walk the plank (RRRgghh, Matey! - must be said with pirate voice)
16-Planks with limb abductions
17-Planks with limb abductions and internal/external rotations with those limbs
18-Push-ups - top 2 or 3 upper body exercises of all time.
20-Band or weight on the back push-ups
22-”Thread the needle” push-ups
23-Push-up holds (at top, mid-position, or bottom)
25-Triangle (close-grip) push-ups
27-Wheel of Push-ups (Classic Power Devo video here)
29-Pick up something heavy and carry it. This is the oldest exercise of all time.
31-Suitcase style (arms by your side carry)
33-Odd/Unstable Implement carry - ask your company for one of the empty big water bottles from the break room and fill it with water, lead shot, sand, etc. Cap the end and explore with ways to carry it.
37-Jumping lunges (split jumps)
39-Wheel of Lunges (works same as the Push-up Wheel above)
40-Pull-ups - barely edging push-ups in my mind as the best upper body exercise of all time
43-Close-grip, underhand pull-ups
44-Jumping pull-ups (Power Devo coming soon…what a tease!)
45-Deadlifts (I pick it up, I put it down - who has seen that commercial?)
46-Romanian Deadlifts - the best lower body/posterior chain exercise that nobody does.
49-Deadlift with single-arm dumbbell/kettlebell at your side
53-Moving dips - playgrounds have those low parallel bars. Stay in the top of dip and move across them.
55-Rotational jumping jacks
56-Horizontal arm jacks
57-Moving jacks - forward, lateral, backward
58-Weighted - hold light dumbbells
59-Defensive slides or side shuffle
60-Burpees (Classic Power Devo video here)
65-Weighted burpees with light dumbbells
66-Push-up rows or Renegade rows
68-Rotational duck walks
71-Backwards bearcrawls - sneaky shoulder workout
76-Rotational single-leg hops
78-Rotational broad jumps
80-Rotational star jumps
84-Crossovers (or grapevine or Karaoke)
85-Climb a tree
86-Jump a fence or wall (Classic Power Devo video here)
87-Go to a playground and explore - there are 4 great playgrounds within a 10 minute drive where I know I can explore with climbing, crawling, monkey bars, jumps, etc. If you have little ones, this is a no-brainer…they have a blast and you get in a sneaky workout.
88-Go through a fence. No, not like a battering ram. Find a fence that you have to weave your body through. This is great for hip mobility. Metal hand rails up ramps are great for this.
89-Hanging straight-leg raises (pikes)
90-Hanging hip flexions
91-Hanging oblique hip flexions
92-Hanging med ball or light dumbbell hip flexions
93-Hanging dollies - flex hips to 90 degrees and do leg splits
96-Russian twists with implements
97-Russian twists with arms overhead holding a band or dowel rod
101-Band press and pull aparts
102-Band press, pull apart, and rotate the trunk
103-Kettebell (KB) swings
104-KB high pulls
106-KB clean and press
108-112- Double KB work on all that were mentioned above.
113-Med ball (MB) woodchops
114-MB woodchops with slam
115-MB giant circles
116-MB lunge and twist
117-MB push-up (one arm on and one off, alternate)
120-Single-arm barbell snatch
121-Barbell high pulls
122-Barbell power cleans
123-Barbell hang cleans
124-Barbell clean and push press
125-Barbell clean and jerk
127-Single-leg good mornings
128-Single-leg Romanian Deadlifts (darn, forgot this before when talking about RDLs)
129-Loaded pistols (ha, best name on the board)
130- I’ll have the combo platter…you could combo almost anything we mentioned, but here are a few of my favorites:
131-Reverse lunge & band row
134-Lateral lunge/alternating press
135-Staircase sprints (Classic Power Devo video here)
138-Staircase spider push-ups
139-Backward Staircase climbs
140-Backward spider push-ups
141-Turkish Get-ups - my personal favorite of all-time
142 -Banded Turkish Get-ups - you can change the pull on the shoulder depending on where the band is anchored. Tremendous for any throwing athlete.
148-Planks with feet raised in bands
149-Planks with feet raised in bands and performing different lower body movements:
151-Plank hip rotations
153-Plank knee tucks
154-Plank alternating hip flexions
155-Plank push-ups and alternating hip flexion combo
156-Massive suicide on local high school football field (just realized that might not be the best phrase for search engines)
158-Nature trails at local park. We have a several great parks around us that offer beautiful off-road experiences
159-Picnic table training
160-Park bench training (Classic Power Devo video here)
161-Low box/step training (Where did I put my Jane Fonda leg warmers?)
162-Lateral steps on the step
163-Running man drill on the step
164-Lateral running man drill on the step
165-Split jumps on the step
166-4 Corners on the step-place a band, kettlebell, barbell, and med ball off of each corner of a step. Perform 10 fast lateral steps, then go to a corner and use that implement. Repeat until you have hit all of the corners. This is a great two-person program.
Try something old again. We are always looking for the new fad or fitness trend, but do you remember this?
167-Pick-up basketball at a local park
168-Dust off your 1982 Jimmy Connors Special, find a friend, and go chase…uh, I mean hit some tennis balls
Slap on an ankle weight and hit the following:
172-Hip flexions and knee extensions
173-Hip flexions into hip extensions (donkey kicks)
174-Squat/hip abduction combo
175-182-Join a social league of your favorite sport or seek revenge from old PE nightmares. You can find organized competition at any age and level for almost any sport. Track & field events, ultimate frisbee, flag football, dodgeball, kickball, soccer, sand volleyball, bowling…start searching in your area and get after it!
More barbell goodies:
185-Bench Press - Honestly, I have not done these in years and find them very overrated
188-Pullovers - These are very underrated
189-Bulgarian split squat
190-Overhead Bulg. split squat
191-Bulg. Split squat/curl/press
192-Bulg. split squat with med ball rotations
193-Barbell floor wipers
193-Reverse trunk twists
194-Prone barbell rollouts
196-272- X-Vest - One of the easiest ways to load any of the challenges we have mentioned is to throw on a weighted vest. There are many versions of vests, but I recommend the X-Vest as the best.
272-365- Ultimate Sandbag - my buddy Josh Henkin is the sandbag guru. Honestly, sandbags could have their own list of 365 applications. I highly recommend checking out Josh’s site and you can find his videos all over the web. Almost every exercise can be modified for the sandbag, but there are many things you can do with a sandbag that you cannot easily do with traditional weight equipment. Here is one of my favorites for shoulder mobility and full body coordination:
366-Sandbag “bows” - start with the bag laying beside your foot (on the outside). Squat, rotate to grab the bag and lift it, taking the bag toward the opposite shoulder (across your body); take the bag around your head, and touch the ground on the outside of the opposite foot. From straight-on, the motion is in a “bow” pattern.
Ok, so maybe I am tired of thinking/typing and bailed on you at the end, but seriously adding kettlebells, med balls, X-vests or sandbags to all of these can make this list go on forever.
Let me know what you think; make this your best year yet; and live with strength!