The Top 10 Training Exercises

The Top 10 Strength Training Exercises:

Squats – These are one of the most popular strength training exercises. They require high level of coordination and muscle power. Squatting involves lifting your body weight up off the ground while keeping it there with the assistance from your legs and back muscles. You can squat down using only your arms or legs.

Deadlifts – Deadlifts involve lowering yourself into a kneeling position with your feet flat on the floor. Your hands rest on either side of the barbell. Your knees must remain bent throughout the movement. The deadlift requires good balance and flexibility along with strong core muscles to perform properly.

Bench Presses – Bench presses involve pressing a barbell up over your head using both arms and your whole body weight. The bench press requires stability and control of your upper body. It’s not recommended to do these exercises if you have any health conditions such as arthritis, back problems or other muscular disorders.

Barbell Rows – Barbell rows involve pulling a barbell through a series of handstand pushups. Your elbows must stay close to your sides throughout the exercise. The row requires strength in all parts of your body including your arms, shoulders and back muscles.

Shoulder Presses – Shoulder presses involve pushing the barbell directly over your head using both of your hands. This requires strength in your arms and shoulders. It’s not recommended to do these exercises if you have any health conditions such as arthritis or back problems.

Dips – Dips are a full body exercise. They require your body weight to lift itself up off the ground while keeping it suspended through the use of only your upper body strength. You can also use weights for this exercise.

Lunges – There are three different types of lunges. These are forward, side and backwards lunges. These require strength in both legs as you lunge forward, sideways or backwards. You must keep the weight of your body balanced on the muscles of your legs.

Tricep Extensions – These exercises focus on strengthening your arms and shoulders. You can do these from either a seated or standing position. Your elbows must be kept close to your sides throughout the exercise.

The Abdominal Crunch – This exercise involves lying on your back and lifting your upper body using only your core muscles. You must not use any other part of your body to lift yourself off the floor. These exercises are good for your abs and back muscles.

The Top 10 Training Exercises - GymFitWorkout

The Pull-Up – These exercises are considered to be one of the most effective upper body building exercises. You begin this exercise by hanging from a bar with your hands slightly wider than shoulder width apart. Your feet can either be touching the ground or could be lifted.

The Leg Raise – This exercise involves lifting your legs off the floor without any help from your arms. You must keep your legs straight and lift them as high as you can without bending your knees. This exercise is good for your core muscles.

The Plank – The plank involves holding your body in a straight line from your head to your feet. You can do this exercise on your forearms or your hands. This exercise strengthens all the major muscles in your upper body. It also helps to strengthen and tone your core muscles.

End of “Workout Plan” Test

You have reached the “End of Test Section” Congratulations!

Please take a moment to fill in the following information before proceeding.

TEST SECTION: Workout Plan

Your Name: ________________________

The Top 10 Training Exercises - Image

Your Grade: ___________

Thank you for taking the time to test out the “Workout Plan” test. You will now be shown your results and a summary of what you just took. Good Luck!

You scored out of a Possible 100%

You received % of the Possible Score.

This Test is not related to any other Test in the “Knowledge Section” of tests.

This Section’s Goal is to Help Instruct you in what to expect and how to prepare for the next level of your education.

Please Remember this Section’s Goal is not to Teach you Everything there is about the world around you but just to give you an idea of what is out there and how you can prepare yourself for future learning experiences.

The “Workout Plan” test was designed to see how much you learned about your body and how it works. The information in this test is vital for living a healthy life. When you get older, your ability to learn and remember things gets harder, but it’s important that you know as much as you can about your body’s needs as you grow. This information will be useful for the rest of your life!

You received % of the Possible Points.

The Correct Answers were:

The Top 10 Training Exercises - from our website

Light jog and stretch – %

Pushups – %

Chinups – %

Situps – %

Squats – %

Your Score was out of a Possible 5 Points.

The Average Score for all Participants in this test is : %

The “Average” Participant received % of the Possible Points.

Scoring:

The Top 10 Training Exercises - Image

Light jog and stretch – 1 point for each activity.

Sit and Stretch – 1 point for each activity.

Pushups – 2 points for correct form, 1 point if assistance was needed.

Chinups – 2 points for correct form, 1 point if assistance was needed.

Situps – 2 points for correct form, 1 point if assistance was needed.

Squats – 2 points for correct form, 1 point if assistance was needed.

Your Weakest Body Part(s) were: ________________________

Your Strongest Body Part(s) were: ________________________

You can get a Personal Training Session with me @ $35 an hour. _____

You can get a Nutrition Consultation with me @ $50 an hour. _____

You can get a Fitness Evaluation with me @ $90 an hour. _____

You can get a Full Body Workout Plan with me for $300. _____

The Top 10 Training Exercises - | Gym Fit Workout

You can get a Nutrition Plan with me for $50 a week. _____

You can get advice on how to improve your plan from me for Free. _____

Once you have made your selections, please press the “Next” button to continue.

Please make a selection from the following options:

You have not yet completed this section’s goal. _____

Please Select a New Goal _____

You have completed this section’s goal. _____

Please Select a New Goal _____

You have completed this section’s goal and have met your personal goal for this session. _____

Please Select a New Goal _____

The Top 10 Training Exercises - Image

You have completed this section’s goal and have surpassed your personal goal for this session. _____

Please Select a New Goal _____

This section has not yet been added to your session.

Please Try Again Later

Sources & references used in this article:

Relationship between swimming velocity and lactic concentration during continuous and intermittent training exercises by J Olbrecht, Ø Madsen, A Mader… – … Journal of Sports …, 1985 – thieme-connect.com

Effect of the movement speed of resistance training exercises on sprint and strength performance in concurrently training elite junior sprinters by AJ Blazevich, DG Jenkins – Journal of Sports …, 2002 – shapeamerica.tandfonline.com

Recognizing the intensity of strength training exercises with wearable sensors by I Pernek, G Kurillo, G Stiglic, R Bajcsy – Journal of biomedical informatics, 2015 – Elsevier

The effect of in-season, high-intensity interval training in soccer players by G Dupont, K Akakpo, S Berthoin – The Journal of Strength & …, 2004 – journals.lww.com

Analysis of wearable and smartphone-based technologies for the measurement of barbell velocity in different resistance training exercises by C Balsalobre-Fernández, D Marchante… – Frontiers in …, 2017 – frontiersin.org

Effects of isometric and dynamic weight-training exercises upon strength and speed of movement by EF Chui – Research Quarterly. American Association …, 1964 – shapeamerica.tandfonline.com