When I build programs for clients, the goal is always simple:
✅ Get stronger
✅ Look leaner
✅ Stay injury-free
That’s why I stick with a core set of exercises that work across the board.
I’ve coached busy parents, professionals, and beginners who’ve never lifted a weight — and these 16 movements show up in nearly every plan.
They’re safe, efficient, and scalable. More importantly, they deliver results without needing 90-minute gym sessions.
Let’s break them down.
1. Rear-Foot Elevated Split Squats (RFE Split Squats)
Why it works: This single-leg squat builds balance, glute and quad strength, and opens up the hips. It’s one of the best lower-body bang-for-your-buck moves.
Form Tip: Don’t let your front knee cave inward. Keep it stacked over your ankle and drive through your front heel.
Why I program it: It’s brilliant for people with cranky knees or lower backs who can’t tolerate heavy barbell squats but still want strong, athletic legs.
2. Pull-Ups (and Assisted Pull-Ups)
Why it works: Pull-ups hit the lats, biceps, traps, and grip — while teaching full body control.
Form Tip: Don’t start by yanking with your arms. Initiate each rep by pulling the shoulders down and back, then drive elbows towards your sides. No half reps please.
Why I program it: It’s the ultimate test of relative strength. Even if you can’t do one yet, we work towards it — and the journey itself builds an incredible back.
3. Incline Dumbbell Press
Why it works: A shoulder-friendly press that targets the upper chest and triceps, while improving pressing stability.
Form Tip: Don’t flare your elbows out to 90°. Tuck them slightly (~45°) to protect your shoulders. Lower the dumbbells with control — no bouncing.
Why I program it: Most adults have desk-shoulder issues. The incline angle builds strength without wrecking joints.
4. Landmine Romanian Deadlifts
Why it works: A safer hip hinge variation than traditional barbell RDLs, great for hamstrings, glutes, and grip strength.
Form Tip: Don’t round your lower back. Keep your spine neutral, push hips back, and think “soft knees” — not stiff legs.
Why I program it: For clients who struggle with hip hinge mechanics, the landmine setup makes it easier to nail form and still load up.
5. Trap Bar Deadlifts
Why it works: The trap bar makes deadlifting safer and more accessible than straight-bar versions, while still training full-body strength.
Form Tip: Don’t let your back round as you pick up the bar. Chest tall, lats tight, and drive through your heels.
Why I program it: Clients get strong, fast, without as much technique stress. It’s the “cheat code” for strength training.
6. Goblet Squats
Why it works: A simple, effective way to learn squat mechanics while building legs and core stability.
Form Tip: Don’t let the weight drift away from your chest. Keep the dumbbell glued in and sit “between your hips,” not into your knees.
Why I program it: It’s perfect for teaching form before moving on to barbell or heavy single-leg work.
7. Push-Ups (and Variations)
Why it works: Chest, triceps, shoulders, and core — all in one. Push-ups scale endlessly, from incline regressions to weighted progressions.
Form Tip: Don’t let your hips sag. Keep ribs pulled down and squeeze your glutes — your body should move as one straight line.
Why I program it: It teaches body control, carries over to pressing strength, and requires zero equipment.
8. Chest-Supported Rows
Why it works: Great for posture, upper-back thickness, and keeping the shoulders healthy. The bench support removes lower-back strain.
Form Tip: Don’t yank the weights. Pull with control, pause at the top, and avoid shrugging your shoulders to your ears.
Why I program it: Most people need more pulling than pushing. This is a staple for undoing desk posture.
9. Half-Kneeling Landmine Press
Why it works: Pressing at an angle that feels natural on the shoulders while challenging core stability.
Form Tip: Don’t overextend your lower back. Keep ribs down and squeeze your glutes to lock your hips in place.
Why I program it: It’s joint-friendly, teaches proper pressing, and sneaks in anti-rotation core work.
10. Lateral Lunges
Why it works: Trains the side-to-side plane of motion, which is often neglected. Opens hips, strengthens adductors, and improves balance.
Form Tip: Don’t collapse forward at the torso. Keep your chest tall and sit back into the hip, not onto the knee.
Why I program it: Life isn’t just forward and backward — we need strong hips in all directions.
11. Ab Wheel Rollouts
Why it works: One of the best anti-extension core drills for trunk strength and spine stability.
Form Tip: Don’t arch your lower back. Keep abs braced and squeeze glutes so the work stays in your core, not your spine.
Why I program it: Core strength is the foundation of safe, heavy lifting — and a leaner physique.
12. Deficit Reverse Lunges
Why it works: By stepping back from a raised platform, you increase range of motion, hitting glutes and hamstrings harder.
Form Tip: Don’t slam your back knee into the ground. Control the descent and keep torso upright.
Why I program it: It’s a brilliant way to build unilateral strength and stability with low risk.
13. Farmer’s Carries
Why it works: Grip, traps, core stability, and conditioning in one move. Walking under load is functional strength at its finest.
Form Tip: Don’t let the weights bang against your legs or lean to one side. Walk tall, ribs down, and grip tight.
Why I program it: It’s one of the simplest, most effective ways to make people stronger for life.
14. Single-Arm Dumbbell Row (Bench Supported)
Why it works: Strengthens lats, rhomboids, and biceps, while also teaching anti-rotation core stability.
Form Tip: Don’t twist your torso or let the weight drop. Row with control and full range of motion.
Why I program it: It balances pressing volume, builds symmetry, and carries over to pull-ups.
15. Hip Thrusts (Barbell or Landmine)
Why it works: Glute strength and size — with less spinal stress than squats or deadlifts.
Form Tip: Don’t overarch your lower back at the top. Keep ribs down and squeeze glutes hard to lock out.
Why I program it: Most adults under-train glutes. This move fixes that — and supports posture, performance, and physique goals.
16. Plank Variations (RKC Plank, Side Plank, Plank with Reach)
Why it works: Builds trunk endurance, shoulder stability, and teaches bracing for heavy lifts.
Form Tip: Don’t let hips sag or shoot into the air. Keep your body straight and actively squeeze abs and glutes.
Why I program it: Core endurance is underrated. Strong planks make everything else safer and stronger.
17. Skater Squats
Why it works: A challenging single-leg squat variation that builds balance, strength, and control without heavy loading. Unlike lunges, your back leg doesn’t assist — it’s pure single-leg strength.
Form Tip: Don’t let your front knee cave inwards or lose balance by rushing. Control the descent, lightly tap the back knee/foot, and stand tall without leaning forward excessively.
Why I program it: Skater squats expose imbalances and force stability in a way most other leg exercises don’t. They’re great for athletes and busy parents alike who want strong, functional legs without big barbell lifts.
Why These 16 Exercises Deliver
They’re not flashy. But they are:
- Safe → Joint-friendly, easy to learn
- Efficient → Hit multiple muscles in one move
- Scalable → Beginners and advanced clients can both progress
- Transferable → Strength that carries over to everyday life
When you’re busy, these are the movements that keep you strong, lean, and moving well.