We all have our own versions of torture and deprivation. Maybe yours is a week without chocolate, a day without coffee or a weekend without a long, exhilarating outdoor run.
Mine? To be told my exercise and workout possibilities are limited. Yep. If someone put me on a deserted island for 90 days and told me, You can only do three exercises here, little lady! I'd be one ticked off Badass!
But Badasses survive and persevere, right? Right! So I would just suck it up and pick the three most effective exercises that, combined, would keep me strong from head to toe while stuck on the island. Consider these three to be your "Survivor Trio," the three things that you should aim to do a few times a week even if time is so pressed that you literally only have the 15 to 20 minutes it takes each day to do them.
Not only will they build strength and improve your balance and core, but you can take these with you anywhere -- from your living room or the office during a lunch break, to a hotel room when you're traveling. And those little exercise bursts? Many studies have proven they're effective. Do 10 minutes three times a day, some researchers have found, and you're getting many of the same benefits as a 30-minute workout.
So next time you've been staring at the TV or the computer screen too long, get off your Badass and give these a try. And yes, in case you wondered, you can literally do these on the sandy shoreline of a (not deserted) island or beach getaway.
1. Deadlifts: These bad boys are the secret to a great Badass. They target your glutes, hamstrings, lower back, and even a little bit of your upper body muscles.
The key to deadlifts is form. You want your back in a straight, flat line (see left), and you don't want your shoulders hunched over or rounded. I tell my clients to stand tall with feet slightly wider than hip width, feet pointed forward. The knees are 'soft,' or bent slightly.
From standing position, put the chest out and slide the shoulder blades down to keep the shoulders from hunching or rounding forward. As you lower the bar or weight to the floor, keep your gaze ahead and let the chest fall forward.
As soon as the bar or weight gets just below your knees, come back up and squeeze the glutes. That squeeze is important. Do three sets of 15 to 20. (Or, if you're stuck on a deserted island like me, do as many as necessary to prevent boredom.)
2. Lunges: So many types of lunges, so little time. Basic lunges, reverse lunges, crossover lunges, side lunges, jumping lunges. The lunge in its many forms targets your quads, your glutes, your calves and your hamstrings. And to keep the proper form, your core should be engaged as well. Pair this with the deadlifts, and you should basically be able to bounce a quarter of your Badass. Word.
A note on form, though: No matter which leg you're lunging with, make sure that leg's knee doesn't travel past the toe. And your back should remain straight, chest up. Try 1 set of 20 basic lunges, 1 set of 20 reverse lunges (lunging back instead of forward), 1 set of 20 side lunges, and 1 set of 20 jumping lunges. And then go ahead, start cursing me. You've got to burn it to earn it, Badasses!
3. Pushups, close-in and regular: How many pushups can you do without stopping? If you've ever tried to bust out a lot of pushups (you know, showing off on the island), you've felt the muscles that this exercise engages -- chest, shoulders, triceps, biceps, and abs. Almost the whole upper-body shebang!
There are just about as many variations in pushups as there are lunges. You can do them with your feet close together or more in a V-shape. You can do them on your knees or Badass Army-style -- palms to the floor and balancing on the balls of your feet. You can put your feet up on a step or bench and do them in a decline. You can keep your hands close and target the triceps more, or keep them slightly wider than shoulder width and really target your chest.
If you're really showing off, you can even slightly lift the right leg as you push up and down, and then switch and lift the left leg.
So there you have it: Three exercises that, combined, can keep your Badass looking and feeling pretty strong. I do these often, but if I've missed the exercise YOU can't live without, do tell! Maybe I'd be willing to trade you my deadlift for your...calf raises?
