PT Monthly Magazine


These Are Some Of The Best Exercises That Might Revolutionise Your Workouts.

I have no idea as to  why most of us choose to do the same old Exercises every time we do a workout instead of experimenting with better, more underrated exercises is, frankly, baffling. Isn’t variety supposed to be the spice of life? In the Gym , as it is anywhere.
Because there’s nothing to say you have to stick to the tried and tested. In fact, one study found that when it comes to achieving goals, flexibility might be the key to success. Another, inThe Journal Of Strength & Conditioning Research  , found that mixing up your workouts not only leads to increased muscle size, but increased strength, too.
Want more? Another study published in the journal Frontiers in Psychology found that enjoying your workout will keep you coming back to the gym. And to do that you need to keep it fresh. So if you’ve found yourself in a fitness slump, this might be the solution you’re looking for.
Fitness is about pushing your body out of its comfort zone. It’s where we grow. So do yourself a favour, next time you’re gearing up to heft a barbell, swing a kettlebell or apathetically go through the same old core circuit, why not add in a random exercise?

Bird Dog


“Most people revert to classic core exercises like crunches and sit-ups,”. But it doesn’t have to be that way. “The Bird Dog strengthens the core and adds additional value by improving your posture, stability and muscle strength in your shoulders, glutes and back,” Balan explains. “It’s an incredible exercise for people in any stage of life and at any fitness level, including those suffering from lower back pain as it strengthens the muscles which support the spine.”
“Start in a table-top position on your hands and knees. Reach out with one arm and the opposite leg in alternate repetitions. I recommend adding three sets of 30 seconds to the end of your workout. If that’s too easy, try adding a resistance band around your thighs, or increasing the time.”

Kettlebell Farmer Carry

“This movement is a game-changer for hitting multiple muscle groups, improving grip strength, posture and stability, making it a MUST for athletes and people who want to level up their training, heavily suggesting it’s time to make the KB farmer carry  canon in your workouts.
“Simple and effective to execute, the movement involves picking up your kettlebells in each hand, and walking. What makes this exercise a winner is how functional it is. It replicates real-life movement patterns like carrying your shopping or picking up your luggage.
“The improvement in grip strength is hugely beneficial for people wanting to progress in rock climbing, weightlifting and gymnastics.”

Hand Release Push-up

“This is a highly underrated workout which many people don’t incorporate into their
routines,” Morgan explains. “As a variant of the standard push-up, they benefit the muscles in your chest, shoulders, abs, back, hip, glutes, and arms.” 
Easy, right? Well, no. “Hand release push-ups are more challenging because they require you to increase the force you apply to push yourself off the ground, making the contractions within your pectoral muscles significantly stronger and expanding your range of motion by 10%.
Want to strengthen your core and upper body, improving your ability to perform shoulder exercises? Of course you do. 
Perform a regular press-up, pausing to lift your palms off the floor at the end of the down stage. This destroys the rebound-motion, making it more difficult, but don’t even think about stopping until you’ve hit four rounds of ten, Got It?

Single Leg Romanian Deadlift

“This is the most underrated exercise when it comes to building your glutes,” says Caskova. “The foot-supported unilateral Romanian Deadlift is an isolated, single leg exercise that helps to correct any imbalance in strength and muscle size (which can be quite common when it comes to legs).” Basically, it’s the ideal exercise for supercharging your glutes and legs. 
“Place the laces of your back foot on a bench for support. This is just to help with balance, so don’t put more than 10% of your weight down. Your front (working) leg is on the ground, positioned near the bench.
Hold a pair of dumbbells alongside your body.  Hinge at your hips as though you’re about to sit down. When the weights are lowered almost to the ground, squeeze your glutes, pushing your hips forward to bring yourself back to the starting position.”
Let’s see 10 per leg, please. Once you’ve got the hang of it, ditch the bench and rely on balance alone…

The Overhead Squat

“This squat variation is a very underrated exercise and not one you see many people doing in the gym.
The reason for this is it’s a tough exercise that requires so much upper body strength and balance to stay upright.”
Daunted? Don’t be the benefits are worth it. “Master the overhead squat and you can improve ankle, hip, and shoulder mobility, also gaining strength, mobility, and flexibility that you can transfer to other exercises and everyday life.” If you want to up your heavy training capability, give it a go.
Grab a barbell, holding it above your head so your arms make a ‘V’ shape. Don’t lock your elbows. Squat by driving your hips back, bending your knees with your core tight and back straight.
im to get your thighs parallel to the ground. Push back, through your heels and hips, to return to the start. If you’re struggling to keep the loaded bar straight, try an empty one – or even a band stretched between your hands – to start with.