If you want toachieve peak physical fitness, incorporating the right exercises into your routine is non-negotiable.
Regular physical activity offers many benefits for men beyond just building muscle or shedding pounds.
Aim for five to 10 sprints for 30 to 60 seconds each.
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Conversely, longer-distance running improves aerobic capacity, stamina, and muscular endurance.
They target the quads, hamstrings, and glutes to help you achieve better balance and mobility.
Keep your chest up and back straight throughout the movement.
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This exercise is beneficial for enhancing functional movement patterns and metabolic conditioning."
Hold a barbell at shoulder height, squat down, then explosively stand up and press the barbell overhead.
Lower the barbell back to shoulder height, and repeat.
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Keep your body upright, and avoid swinging.
Aim for three to four sets of six to 10 reps or as many reps as possible.
“Deadlifts are crucial for improving overall body strength, power, and stability,” says Masi.
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Their capacity to recruit many muscle fibers makes them an excellent selection for muscle growth."
Lower the bar back to the ground and repeat.
“Walking lunges will develop the quads, hamstrings, and glutes.
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Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Push off your front foot to bring your back leg forward into the next lunge.
Repeat while walking forward.
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Perform three to four sets of eight to 10 lunges per leg.
“Regularly performing pull-ups can improve grip strength, upper-body muscular endurance, and a well-defined back.”
Hang onto a pull-up bar with your hands shoulder-width apart and palms facing away from you.
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Pull your body up until your chin is over the bar.
Lower yourself back down with control.
Complete three to four sets of six to 10 reps or as many reps as possible.
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Keep your shoulders back, and avoid leaning to the sides.
Do three to four rounds of 30 to 60-second carries.
“Cycling using an air resistance bike is exceptional for high-intensity interval training,” says Masi.
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Performing a short sled sprint at max speed is a great tool for developing sprinting speed for running.
Place your hands on a sled and push it forward using your legs and upper body.
Keep your back straight and engage your core.
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Push the sled for a set distance or time.
Aim for three to four sets of 30 to 50-meter sled pushes.
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