13 EXERCISESTHAT YOU SHOULD DO

Below are the best exercises that I think you should include in your training program.

1. SQUAT2. DEADLIFT3. PUSH UP4. LUNGE

5. PULL UP6. BEAR CRAWL7. ROPE SLAM

8. SHOULDER PRESS9. SPRINT

10. BURPEE11. KETTLE BELL SWING

12. BENT OVER ROW13. TRICEP DIP

Not in any specific order.

Why should you do these 13 Exercises?

The simple answer is: They are the best bang for your buck!

They are all compound exercises that require

lots of muscles to work at the same time, which allows you to burn more calories, create more force

and hopefully build more valuable muscle.

Let me emphasize this before you lift:

TECHNIQUE IS KEY!

If you perform these exercises wrong you will most definitely be doing yourself more harm than good.

It's not about ego, or how much weight you lift, it's about doing them safely, properly and getting

the most out of every Rep.

If you don't know how to do these exercises properly, then ask someone to teach you.

If you have a lack of mobility and can't get into the right position or you have a previous injury or condition,

then work on the basics until they are ready and able.

Please don't perform the exercises untilthe foundations and the technique are solid.

VARIATIONSNow there are tonnes of variations

of the above 13 Exercises.

Here are my favourites.

SQUAT1. Goblet Squat holding a Kettle Bell

2. Jumping (TRX) Squats3. Box Jumps

DEADLIFTI have no variation. This is the KING of all lifts.

PUSH UP1. Reverse Grip using a Barbell2. Atomic Press - Feet in TRX

3. Hands on Bosu Ball

LUNGE1. Static Weighted Lunge

2. Walking Lunges3. Jumping 'Plyo' Lunges

4. Curtsey Lunges5. Bench Step Ups

PULL UP1. Difference Hand Positions

2. Weighted or Assisted3. Burpee Pull Up

BEAR CRAWL1. Forwards and Backwards

2. Lateral Crawl

ROPE SLAM1. Alternating Hands (Drummers)

2. Double Handed Hulk Smash3. Hip Toss

SHOULDER PRESS1. Seated Dumbbell Press2. Standing Military Press

3. Squat Barbell Press4. Curl and Press

SPRINT1. Resistance Band Sprint

2. Side to Side 3 meter Shuffle3. Hill or Stair Sprint

4. Bike, Treadmill or Rower

BURPEE1. Press up Burpee2. Reverse Burpee

3. Burpee Box Jump

KETTLE BELL SWINGPersonally I just like the standard swing,

but there are single handed variationsand loads of others out there.

BENT OVER ROW1. Horizontal Pull Up

2. TRX Row3. Seated Cable Row4. Renegade DB Row

TRICEP DIPS1. Bench Dips

2. Parallel Bar Dips3. Weighted Dips

HOW I STRUCTURE WORKOUTS.

I honestly believe the future of training is no longer performing an entire workout with 1 set of 1 exercise

then stopping and resting for 2-5 minutes then repeating,unless you are going for complete strength or

learning a new technique.

Personally I like to work in mini circuits called 'Rounds'. It's time efficient, more exciting and easily repeatable.

I suggest doing at least one or more of these 13 exercises in a round every session.

A Round consists of:2 - 10 exercises Back to Back with NO REST.

The aim is to boost heart rate and work done whilst either training different parts of the body,

or possibly targeting the same muscle group with a different exercise.

Eg: 10 Squats into 10 Pullups into 10 Pushups

The amount of Sets and Reps you do can always change,just like the amount of Exercises.

Exercises can also be done by a Time Limit!

Eg: 20 sec of Squats into 20 sec Lunges into 20 sec Pushups

Reps can also be Descending or Ascending.

Eg: 3 Rounds could look like: #1 - 20 Squats into 20 Pullups into 20 Pushups#2 - 15 Squats into 15 Pullups into 15 Pushups#3 - 10 Squats into 10 Pullups into 10 Pushups

Therefore every workout can be completely different!

There are almost no rules.

For Example:

This is one of my favourites

3x10x103 Exercises:

Deadlifts Burpees

Squat Jumps

10 Reps of the 3 exercises before resting

That's One Round

Rest & Repeat

Complete 10 Total Rounds

Simple and Super Effective.

ENJOY YOUR TRAINING.

ADEQUATE RECOVERY

Please note that when doing thesehigh intense, and sometimes heavy volumes (depending on the variables you've created)

your entire body will need to Recover!

That includes not only the muscles and connective tissues, but also the central nervous system.

Adequate Protein, Carbohydrates, Water, Fat, Vegetablesand of course Sleep are all important to achieve

proper recovery.

If you try to Beast yourself every session, you will loosestrength, have a decrease in motivation, burn out or even get injured due to a lower Central Drive.

** Check out Tim Noakes' Central Governor Theory

When pushing yourself through epic workouts like myMOUNT NEVEREST workout you'll need to focus a lot

more on technique and up your recovery time each set.I also wouldn't expect to train the next day.

GET READY FOR A BEASTING!

Start off with 10 Body Weight Deadlifts (or more or less).

That's Round 1.

Rest and get ready to go again, this time with an extra 10 Burpees right after the Deadlifts.

That's Round 2.

Rest and get ready to go again, this time with an extra 10 Bounce Outs right after the

10 Deadlifts and 10 Burpees.

That's Round 3 completed.

Continue adding another 10 Reps of each exerciseuntil you complete Round 10.

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