Becoming Superhuman

1)      Squat

If you work out, and you don’t squat, then you don’t work out.  They are the single most important exercise for almost every type of athlete out there.  Master the squat, and you will improve every other lift that you do in the gym. 

 2)      Deadlift

Is there anything simpler than picking a weight off the ground and standing up with it?  It is amazing how the most basic movement can provide such SUPERHUMAN benefits.  You may never have an ass like Serena Williams at the ESPY’s, but doing heavy deadlifts is a good place to start.

3)      Clean

Cleans are the most fun and exciting workout of all, in my opinion.  They force you to be explosive unlike any other.  Perfect the clean, and you will take your vertical jump to the next level. 

 4)      Dumbbell Bench Press

This could also be listed as the push up or regular bench press, but the dumbbell version just happens to be my favorite of the 3.  It combines the mobility of the push up with the heavy force of the bench press.  This might be the most overrated exercise on the list, but it is far too powerful to leave off. 

 5)      Pull Up

The Pull Up is the king of body weight movements.  When people talk about strength-to-bodyweight ratio, the Pull Up is the ultimate test.  Even some of the best athletes out there can only do a few pull ups.  Master this movement for the perfect V-shape. 

6)      Dips

The best exercise for building arms and shoulders.  The person who masters the bench press may get more attention in the gym, but the person who masters dips will get far more attention from the opposite sex. 

7)      Sprints

The closest thing I will ever recommend to doing “cardio”.  The combination of strength, stability, and explosiveness is unmatched.  This is what makes sprinters among some of the fittest athletes in the world. 

8)      Kettlebell Swings

Another great combination of speed and strength.  They may be more aerobic in nature than the rest of this list, but they will kick your ass in a very short time.  Kettlebells are the best piece of equipment you can own in your home. 

9)      Planks

It’s a full body exercise disguised as an Ab workout.  Planks put the finishing touches on the 8-pack you are trying to achieve for your “300” Halloween costume. 

This may not be the most glamorous list, but these exercises produce results!  I did this in honor of a recent quote that I came across.  If the majority of your workout routine does not resemble this list, then it may be time re-evaluate what you’re doing in the gym.