10 Fitness Exercises To Boost Overall Fitness

So you have been working out pretty regularly now, but its time to kick it up a notch. Overall fitness can be hard to achieve, but by implementing the right fitness exercises you will be training like an athlete. If some of these fitness exercises look a little intimidating to you, hook yourself up with someone who has experience and learn a new skill! Learning new fitness exercises can be a great way to mix up your routine too!

Box Jump

Muscles Worked: Hamstrings, Abductors, Adductors, Calves, Glutes, and Quadriceps.

The box jump is one of the best exercises for increasing the power of your legs because of its explosive nature. When performing a box jump, the main idea is to begin in a stationary position and then explode through the movement, engaging your fast-twitch muscle fibers. This is especially a great exercise for jumpers or sprinters, because it will allow your muscles to be powerful in few or a single explosive movement. In order to perform this move properly, start by standing in front of a box or step that is 1-2 feet high. Begin the movement by performing a shallow squat, swinging your arms behind you. Then, explode through your legs, swinging your arms forward to land on the step in a squat position. Make sure to bend your knees on impact to protect your joints. Stand up completely on the step, and step down one leg at a time.

Hang Clean

Muscles Worked: Quadriceps, Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps

The hang clean is going to utilize those power muscles in the legs, but this time there is weight added. In the hang clean, you are not only working on your leg power, but also your core strength. When you explode through with the bar, you must be able to support the weight on your shoulders in the rack position, so that you control the movement instead of the movement controlling you. Start with light weight until you get the movement down, then work your way up. Begin with a shoulder width grip with the bar hanging at the mid-thigh position. Your back should be straight and inclined slightly forward. Begin by extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. Receive the bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.

Deadlift

Muscles Worked: Hamstrings, Calves, Glutes, Lower Back

The deadlift is an excellent exercise for strengthening your core and glutes. The core and glutes make up the region of your body that is commonly referred to as the powerhouse, and for good reason. The middle part of your body is an essential piece to overall fitness and is fundamental in increasing power because it contains some of the largest muscles in your body. To perform the deadlift, step up to the barbell, with your toes directly underneath the bar. Grip the bar with either an overhand grip or an alternating grip, about shoulder width apart. Bend your knees, keeping your back straight, looking straight out in front. Once you are in this position, push through your heels and extend your knees, keeping your back straight. Once your hips are fully extended, lower the bar by bending your knees and keeping your back flat. Do not at any time during this movement round or over extend your back.

Burpee

Muscles Worked: Quadriceps, Calves, Chest, Hamstrings, Shoulders, Triceps

Most people shudder in fear when they hear the term burpee, and for good reason. This is an extremely challenging, full body workout in one move. This is full body power that will help you will all of the other movements you may attempt. The explosiveness of this move may not be aided by weights, but it includes upper and lower body for maximum power gains. The burpee not only has power gains in the context of strength, but also power gain in the context of cardiovascular fitness. Incorporating almost every muscle in the body will increase your mental toughness will increasing your power all around. To perform the burpee, starting by standing straight in a cleared area. Squat down, touching your hands to the ground, and jump your feet back into a plank. Perform a push-up, then jump your feet to your hands, and pushing through your heels perform a vertical jump into the air. Land lightly by bending your knees slightly. To make harder, as if that was necessary, do a tuck jump instead of a vertical jump at the end.

Push Press

Muscles Worked: Shoulders, Quadriceps, Triceps

The push press is a total body movement, incorporating your legs, core, and arms. Working on full body movements will increasing your overall power and train your muscles to work together. This move is definitely a core power movement because you have to support the weight over your head at the end of the movement. Do not try to overload the bar on this exercise, you are using your shoulders mainly, which are a small muscle, so just slowly work your way up until you feel comfortable. To perform the push press, rack the weight on the front of your shoulders, like at the end of a clean. Then, bending you knees slightly, drive through your heels and push the weight overhead. Once your arms are locked out, slowly lower the bar back to the starting position. Make sure to keep your head out of the way of the bar so that you don’t take it in the chin.

Bench Press

Muscles Worked: Chest, Shoulders, Triceps

So how much do you bench? A typical question if you have ever entered a gym, and one that many people scoff at, or in the case of females may shy away from. However, bench press is an excellent upper body exercise that will certainly increase your upper body power, especially with low weight and an emphasis on explosion. Begin by gripping the bar with an overhand grip, about shoulder-width apart. Lift the bar from the rack, and slowly lower the weight until the bar just barely touches your chest. Explode the weight back up to the start position. Keep your core tight and your lower back pressed into the bench throughout this movement.

Squat

Muscles Worked: Quadriceps, Calves, Hamstrings, Glutes, Lower Back

The squat is by far one of the best exercises out there to increase overall power. Your hamstrings, glutes, and quadriceps are among the biggest muscles in your body, therefore create the most power. When performed correctly, the squat will increase overall body strength, because it incorporates so many muscles. Your core is also an essential part of the squat, as it keeps you from tipping over with the weight. Begin by centering the bar on the back of your shoulders, just below your neck. Push through your heels to unrack the weight, and step back. Slowly bend you knees, sinking you butt back, keeping you core tight and your back straight. When your quads are parallel to the ground, explosively push through your heels and return to standing.

Plyometric Push-Ups

Muscles Worked: Chest, Shoulders, Triceps

This movement is an excellent movement for those who want to increase their power but don’t want to increase their muscle size. Since no weight is used, you will put on some lean muscle to support the power you are creating, but a big bulky chest will not be in your future. This is a challenging movement that can be performed incorrectly, but has killer results if done correctly. To do this movement, start in a push up position (you can even do this on your knees). Slowly lower yourself to the bottom of a push-up, then push through your hands to extend your arms. Push powerfully enough so your hands come off the ground. Bend you elbows when you land to protect your shoulders.

Kettlebell Swing

Muscles Worked: Hamstrings, Calves, Lower Back, Shoulders, Glutes

This movement is extremely efficient at creating power in your middle section. Building your core, legs, and glutes will guarantee that you are creating the most powerful “powerhouse” you possibly can. The kettlebell swing is also great because it combines strength and cardio, for a complete workout in one movement. To perform, Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat.

Hanging Leg Raises

Muscles Worked: Abdominals

This is the mother of all ab exercises. Upper abs, lower abs, transverse abs, the whole enchilada is hit with this movement. Isolating your abs with this movement will allow you to focus specifically on your core, which will help you in the other movements listed above. This is an advanced exercise, so take it slow at first, but do not get discouraged: the results will be worth it! To perform the hanging leg raise, hang from a chin up bar with your arms straight. Raise your feet up in front of you so your body forms an L. Lower your feet

slowly to the starting position. To make this move slightly easier, you can raise your knees to parallel and lower instead of raising your whole leg. Do this move slow and controlled for maximum results.

Wrapping Up 10 Fitness Exercises

Make sure you warm up and cooldown before and after your workouts. This prepares your muscle for the workout and also helps prevent injury! If you want a workout created that will help you improve with your overall fitness using these fitness exercises, shoot me an email and I will get you set up! Drop your favorite exercise from this list in the comments!