Walk into any training facility and you will have 90% of the people in there doing the two following exercise regimes:

  • Body part isolation weight training.

  • Long, slow, boring cardio for no less than 40 minutes and sometimes extend over an hour.


Sounds familiar? We can thank two types of people for this mindset:

  • Steroid pumping body builders

  • Jane Fonda – OK, not really Jane Fonda, but her whole aerobic craze got everybody on a high for years with regards to aerobics.

Just think on it a little, your aerobics fraternity. Each week they come in to do their workout in the studio, every year they look the same. Body shape does not change at all. Why is that? Maybe because they do the same things over and over again without great intensity or correct execution?


Let's look at the exercises that you should do to change your body shape to the way you want it to be.


  1. Any type of squat.


A lot of people do not do this exercise because it is hard. It is hard because it makes so many muscle groups work at one time and it makes you sweat. In other words, it will give you results in no time.

Exercises include:

  • Dumbbell squats

  • Barbell squats

  • Overhead squats

  • Split squats/lunges


  1. Any type of pushing movement


Push the weight overhead, over your chest or push your own body weight, but push something. Again, this intense and hard and that is the point.

Exercises include:

  • Push ups (Any kind – and there is many variations)

  • Bench press (it doesn't matter if it is flat, incline or decline, they are all good)

  • Push press


  1. Any type of pull


Use your own body weight for some good for a change.

Exercises include:

  • Pull ups

  • Chin ups

  • Deadlifts

  • Inverted rows

  • Dumbbell rows

  • Barbell rows

  1. Single leg exercises


This is very important when working out your exercise program. You need to do this for stability and to balance out the strength in both your limbs. It is amazing how weak you feel when you start with these type of exercises. Don't give up though, the body is a wonderful thing and will adapt and make you even stronger than before.

Exercises include:

  • Pistols

  • Lunges

  • Stability ball roll outs

  • Bulgarian split squats


  1. Total body abdominal exercises


Crunches are dead, has been for a long time. There is just a view who clings to their existence because they don't know any better. They will injure you and will increase the chances of back problems ten fold, so stop doing them today.

Include the following exercises into your core workout:

  • Hanging knee raises

  • Stability ball jackknifes/roll ins

  • Mountain climbers

  • Spider steps

Incorporate these principles into your new, refreshed workout regime. You will work out in double quick time. You will increase your metabolic rate and you will lose fat. It can't be more simple than that! It might not be easy but it is simple. Have fun!