If you ask a smart personal trainer about what type of exercise program burns fat the fastest, it’s almost a guarantee the trainer will say “full body strength training workouts 2-3x per week combined with cardio”. That’s kind of a secret unto itself. But there’s a bigger secret that every good personal trainer holds close to the chest and forms the foundation of hundreds of exercise programs that can be created from it.
While I feel like the masked magician who gives away all those great magic tricks, I believe sharing this secret will be very beneficial for you. I’m willing to take the risk that some trainers will be very angry with me!
So here it is:
Every workout you do should incorporate 5 basic movements:
1) Squat
2) Lunge
3) Push
4) Pull
5) Twist
Sounds simple enough, right? The beauty of this framework lies in its simplicity, because an almost infinite number of exercise combinations can be created from it.
Here’s a quick example:
Circuit Workout using 5 movement patterns
Complete each exercise back to back with little to no rest
1) Dumbbell Squat
2) Forward Lunge
3) DB Bench Press
4) Seated Row
5) Bicycles
You don’t have to follow the exact order I outlined either, but can get creative mixing and matching the 5 movement patterns. You also don’t need to incorporate every movement pattern in each workout, but instead spread them over a few workouts if you are more advanced and want to focus more intensely on a particular muscle group, but I think most people should try to incorporate all these movements into one workout.
The other beautiful thing about this framework is that you are going to build a very balanced body and engage all your muscle groups to help spike your metabolism. I particularly like circuit style workouts using this framework for women because it’s more graceful, so you won’t feel like a burly man with hair on his back while you are doing it. This workout framework works just as well for men and can be easily done at home with minimal equipment.
While basic, this conceptual framework is powerful and it’s almost like a trade secret in the personal training world!
Thanks for the secret sauce and the work outs. I am definitely going to check out the free report…
Thanks for the great info. I’ll be trying Workout A tonight. I’m looking forward to more posts.
The sample workouts are great!
i’ve been looking for a new workout! circuit training it is. miss that workout soreness!
Your insights into nutrition was eye opening and helpful. I can’t wait to get started. Your 10 Cut report should be published in Mens Health, it is exceptional!
So… what you’re saying is that it’s NOT nicotine and ‘roids??
I am looking forward to telling my friends to check out your 10 Cut for Women Report. It is excellent. Thanks!
Thanks, Marc! I found the training tips page in the report especially helpful! Nice job!
Great article! I am definitely going to subscribe to this blog!!!
marc i am desperately trying to figure out what a REVERSE lunge looks like. help?
Hey RJ, I will definitely get a pic up soon. A reverse lunge means that you start out standing tall, instead of lunging forward you lunge backwards so that your leg (let’s say your right leg is lunging) goes as far back as possible, so you get a nice stretch. Then you come back up. It’s smoother and easier (in terms of lifting weight) than a forward lunge, but tougher to balance.
I saw your ad for an assistant, and have been navigating thru your site, really impressive Marc. Your balance of skill, technique, science and compassion are remarkable. I will definite be tuning in for more, and who know , NYC here our paths may cross.
@Michael – Thanks for the kind words. I appreciate it. Feel free to participate and share your insights.