10 Best Everyday Exercises, Part 1

We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works.

Check out Part 1 of 2: 10 exercises you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life. After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

Lunges GIF

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.
  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
  4. Complete 10 reps for 3 sets.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

PUshups GIF

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
  3. Complete 3 sets of as many reps as possible.

If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

squats

  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
  2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
  3. Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
  4. Complete 3 sets of 20 reps.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.

presses

Equipment: 10-pound dumbbells

  1. Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
  2. Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
  3. After a brief pause, bend your elbows and lower the weight back down until your tricep is parallel to the floor again.
  4. Complete 3 sets of 12 reps.

5. Dumbbell rows

Not only will these make your back look killer, dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.

Equipment: 10-pound dumbbells

rows

  1. Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
  2. Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
  3. Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
  4. Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.

Check out exercises #6 through #10 in Part 2 of the 10 Best Everyday Exercises!

292 Comments
  • Harrison H. Ross
    Posted at 21:57h, 05 September

    Great information!

  • Coreina Spencer
    Posted at 17:43h, 14 August

    I love to exersize

  • Jason gough
    Posted at 17:13h, 30 July

    Very helpful article

  • Pam Wells
    Posted at 19:12h, 29 July

    Love this article

  • Lori
    Posted at 20:11h, 28 July

    I have had two knee replacements and was unsure about the ability to do the knee lunges. The first week was a not so successful attempt however now the strength improvement is noticeable.

  • Missy Doty
    Posted at 15:00h, 23 July

    NICE

  • Latroyne Bennifield
    Posted at 22:57h, 22 July

    Good tips

  • SUSAN OGATO
    Posted at 17:08h, 22 July

    What is a good example for weak knees

  • Felicia baxter
    Posted at 05:44h, 18 July

    Will try these out

  • James J Rocco
    Posted at 22:44h, 16 July

    A great list of exercises. Liked the fact that the pictures were in motion to show correct form.

  • Karen Brewer
    Posted at 01:03h, 16 July

    Good to be reminded to keep it simple

  • Wade Lannon Allen
    Posted at 07:53h, 12 July

    Sweet

  • Brenda L Nicholson
    Posted at 18:44h, 10 July

    Ty

  • Ethel Searles.le
    Posted at 04:03h, 10 July

    Thanks for the great
    Exercises

  • Nicoletta Agnew
    Posted at 19:41h, 09 July

    Good information

  • Jennifer Kokta
    Posted at 16:21h, 09 July

    I will definitely try this. I need a good routine that I can do in the ease of my home.

  • Tim Kimmel
    Posted at 16:15h, 09 July

    Great exercises! Will definitely start doing them.

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