Fitness fads come and go as surely as jean styles fluctuate from bell­bottom to skinny (and back again), but there are certain movement patterns that are timeless. Not only are they functional in the sense that they train you in ways you need to move in everyday life, they also work a tremendous amount of muscle mass to boost metabolism and increase strength. "These are five of our most basic, primal movement patterns, covering the entire body," says Joel Sanders, manager and performance coach at EXOS. "If all you did were these five movements, you would have a complete strength workout."


MORE: The Difference Between Slow and Fast Weight Training

Top 5 Exercises That Never Go Out Of Style

Negative Pullup
 

Negative Pullup

Hoisting your entire body up with your arms is an amazing functional exercise, and one that often takes a lot of work to achieve. MORE: The 15­-Minute Workout for a Sexy, Toned Back

Negative Pullup
 

Negative Pullup

The eccentric pullup, or the lowering down portion of the pullup, is the first step in getting there.

Negative Pullup
 

Negative Pullup

Grasp a pullup bar with an overhand (palms down) grip and jump or step up so your chin is above the bar (A).

Negative Pullup
 

Negative Pullup

Slowly lower yourself to straight arms for up to six seconds, keeping your feet off the ground (B).

Negative Pullup
 

Negative Pullup

Aim for three sets of four to five reps. If you need it at first, an assisted pullup machine or large resistance band looped over the bar and under one foot can give you some support.

Dumbbell Shoulder Press
 

Dumbbell Shoulder Press

Pick up two dumbbells, at least 10 pounds each. Start with them resting on your shoulders, fingertips facing in toward your head (A). MORE: 5 Moves for Toned Arms and Shoulders

Dumbbell Shoulder Press
 

Dumbbell Shoulder Press

Press the weights straight up overhead, so arms come alongside ears (B).

Dumbbell Shoulder Press
 

Dumbbell Shoulder Press

To prevent your back from arching, keep your knees soft and your belly button pulled in toward your spine. Do three sets of 10 reps; rest a minute between sets. MORE: 5 Moves for Toned Arms and Shoulders

Dumbbell Walking Lunges
 

Dumbbell Walking Lunges

Sanders calls this move the ultimate booty builder. Hold heavy dumbbells down by your sides (A)."Don't be afraid to venture into the land of 15, 20, or 25 pounds," says Sanders."It always amazes me that women carry around a 25-­pound baby in one arm with no problem, but as soon as I hand them a 25-­pound dumbbell, they look at me like I'm crazy."

Dumbbell Walking Lunges
 

Dumbbell Walking Lunges

Take a big step forward, keeping your torso leaned slightly over that leg (B). MORE: 5 New Lunges to Try, STAT!

Dumbbell Walking Lunges
 

Dumbbell Walking Lunges

Press into that front foot to pull the rear one in. Start with "wedding march" style steps, bringing the feet together in between strides, then advance to fully alternating your lunges.

Dumbbell Walking Lunges
 

Dumbbell Walking Lunges

Whatever you do, stride large. "Big steps work more glutes," says Sanders. Start with a rep scheme of 10 steps down and 10 steps back for three sets with a minute rest in between.

Barbell Romanian Deadlift
 

Barbell Romanian Deadlift

You know how they always say to pick things up with your legs, not your arms or (ouch!) back? This exercise is exactly what they're talking about. Start with the barbell set in front of you. MORE: You've Probably Never Used a Barbell Like THIS

Barbell Romanian Deadlift
 

Barbell Romanian Deadlift

When you're new to the move, just the bar may be enough; rest it atop a couple of small steps so it's not flat on the ground. With soft knees, hinge over by sending your hips back behind you ­­not by just flopping your upper body forward.

Barbell Romanian Deadlift
 

Barbell Romanian Deadlift

"Push your hips back like you are serving your significant other breakfast in bed and you have to shut the bedroom door with your butt," says Sanders. Your knees will bend slightly. Grasp the bar with straight arms and a proud, upright chest (A).

Barbell Romanian Deadlift
 

Barbell Romanian Deadlift

Stand up, bringing the weight with you, by pushing your hips forward and letting the bar skim the fronts of your legs (B). Do three sets of 10 reps.

Plank with Arm Extension
 

Plank with Arm Extension

By now, you know the standard plank drill. But once you've mastered the basics (A).

Plank with Arm Extension
 

Plank with Arm Extension

Sanders suggests taking it up a notch by alternately picking up and extending each arm in front of you (B). MORE: 6 Trainers' Moves for Stronger, Flatter Abs

Plank with Arm Extension
 

Plank with Arm Extension

"Imagine you have a cup of hot coffee on your low back," says Sanders. "Don't let it spill when you raise your arm up." Do 10 reps (a raise with each arm equals one), three times through.

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-- Amy Roberts is a certified personal trainer.