All set to take your fitness journey to the next level in 2023? Look no further. Whether you're looking to gain muscle, boost endurance or get into shape, these 6 exercises will help you reach those goals and feel great.
We've taken the guesswork out of coming up with a solid workout plan; just follow our guide, and soon enough, you'll be flexing like Rocky Balboa. So let's get started - here are the best exercise moves of this decade so far.
The Exercises That Helped You Gain the Most in 2022
2022 has introduced some incredible exercises for improved strength, increased muscle, and boosted endurance. Exercises like hip thrusts, Crossfit, bodyweight exercises like pull-ups, and cardio workouts that include high knees and barbell glutes; targets multiple muscles like arm, abs, and legs to form a better body.
These exercises will continue to improve body shapes, strength, muscle, and endurance and make 2023 a better and more muscular year.
6 Best Exercises to Get the Most Out of Your Body
Here are six best exercises that have made 2022 muscular for bodybuilders and can make 2023 an even better year for your body.
1. Hip Thrusts for a Stronger Butt
Who doesn't want a stronger booty? Hip thrusts are the classic way to tone and build those big muscle groups in your lower body, like the glutes, hamstrings, and quads.
Not only can you get some serious lift with heavier weights for these big muscles, but having that extra strength can also boost your performance with other activities.
Plus, to ensure you're doing hip thrusts correctly and protecting yourself from injury over time, you need to keep your core engaged – so you will get a better-looking butt and better stability too. To do it:
- Sit upon the ground with your legs bent and your feet no more than hip distance apart. Tilt your toes out just a little bit. Place your upper back against the center of the weight bench, resting it on the edge.
- Put the barbell across your hips. To keep it in place, grab the bar with both hands. Do not use your arms to lift it.
- Squeeze the glutes and keep the bar straight ahead until your hips align with your shoulders and knees. The bench should support the mid-scapula region. With your focus on down your body (about a few inches above the bar), maintain a minimal chin tuck and keep your core tight.
- Slowly lower the bar until the hips are just a few inches off the floor.
- Squeeze the glutes and lift the bar back up.
Related Article: How to Train Your Hip Abductor Muscles: Exercises & Workout
2. Barbell Cleans
Barbell Cleans are a great way to get yourself in shape. It's an explosive, strength and cardio-based exercise for the perfect high-intensity workout.
This movement is more advanced so you will need proper instruction and guidance to perform it and reduce your risk of injury. Plus, it's a fantastic way to boost your energy levels and improve posture, focus, and overall well-being. To do it:
- Start with a barbell on the ground in front of you. stand with feet placed shoulder-width apart.
- Squat down, reaching out to grasp the bar shoulder width distance.
- Keep your elbows tight to your sides, press through your feet as you stand up, and 'clean' the bar by extending your whole body.
- Bring the bar up to chest level and drive your elbows through, catching the bar in a front rack position.
- Lower the bar back down with control and repeat for desired reps.
Related Article: What is Cross-Training?
3. Farmer Carry—A Next-Level Core Move With Full-Body Workout Benefits
This year, one of my favourite exercises was farmer's carry. All it takes is picking up a weight in each hand and hoisting it off the ground while you take a walk or run.
It doesn't require fancy machines or techniques, but it can still be exhausting if you pick up enough weight to challenge yourself. This exercise builds strength throughout your core since keeping your body upright still requires serious effort from your abs, hips, and back. To do it:
- Stand straight with your feet shoulder-width apart. Arms should be resting at your sides.
- Place dumbbells on the floor.
- Squat down a little and grab the dumbbell in each hand.
- Pull your shoulder blades down and back, engage your core and return to the upright position.
- Step forward and start walking. Keep your head up straight, shoulder back, and core engaged.
- Walk for 20 steps at least.
4. Assisted Pull Up for Increasing Strength & Muscles
Pull-ups are an excellent way to increase strength and muscle in your core, shoulders, and back. While doing pull-ups without a machine can be quite challenging for even seasoned athletes, a counterweight on the machine eliminates much of the resistance, making them accessible for beginners.
If you don't have machine access, you can progress by scaling at home with 'negative' reps. To do this:
- Get yourself up to the top of a pull-up with help like jumping or stepping
- Then slowly lower yourself down; this will still build those target muscles.
Related Article: Bodyweight Vs. Weightlifting: Which is Better for Muscle Building?
5. High Knees—An Amazing Cardio Workout
High knees as a cardio workout is a fantastic way to boost cardiovascular health and calorie burn. High knees are a great way to get a full body workout, but you don't need any equipment and can really work up a sweat. Although it looks quite simple, it's surprisingly difficult and very effective when done correctly.
The motion of running on the spot takes your heart rate up and pumps oxygen through the body. You start to feel the burn in the thighs, glutes, abdominals, and core after just a few minutes of this exercise—it's intense but satisfying.
- Start by standing with your legs together and both your arms at your sides.
- Raise one knee towards your chest. Then, lower your leg and repeat the movement with the other knee.
- Continue doing the movement with alternating knees, pumping your arms up and down.
Related Article: Cardio Vs. Weight Lifting: Which is Best for Weight Loss?
6. Barbell Bulgarian Split Squat for Quads, Glutes & Abs
The barbell Bulgarian Split Squat can be a great addition to your workout routine. It targets a wide range of muscle groups, including mostly the arms, glutes, and abs, for an effective full-body exercise.
It's easy to learn but challenging to do, as you'll need to use your upper body strength, core muscles, and glutes simultaneously. Not only does it strengthen these areas, but it also aids in improving your balance and coordination. Give the barbell Bulgarian Split Squat a try—you may find it's just what you need to take your workouts up a notch.
To do it:
- Stand straight and secure a barbell on your back.
- Place your foot back onto a bench. Just rest the top of your foot on the edge of the pad.
- Take a little step forward with your other foot.
- Descend into the bottom of your split squat. Both legs should create a 90 degree angle.
- With control, explode back up to the top position.
- Complete for the desire number of reps per side.
1. How to build muscle at home without equipment?
At-home workouts involve bodyweight exercises such as push-ups, planks, squats, and lunges that demand muscular strength, stability, and endurance. It’s essential to stay consistent with these activities and adjust your repetitions as your fitness level develops. You can also take advantage of different elevated surfaces; chairs for tricep dips or stairs for step-ups are great options.
2. What are the best workouts to gain muscle for skinny guys?
Gaining muscle for skinny guys can be a difficult challenge. One of the most effective workout routines is compound exercises. This includes performing moves like squats, deadlifts, and presses, as they are multi-joint movements that incorporate larger body muscles, triggering increased muscle gain across multiple areas.
3. What are some muscle gain exercises for females at home?
For any woman looking to build muscle, plenty of at-home exercises can help. Squats are great for the quads and glutes; add some rows or countertop pushups to build your upper body strength. Women should also reach for free weights—like dumbbells—for more advanced exercises like bicep curls and deadlifts.
The best exercises that can help to boost endurance, gain muscle, and improve body shape include hip thrust, pull-ups, cleans, farmer carry, high knees, and barbell Bulgarian split squats, and they can help make 2023 a muscular year.
These exercises target major muscle groups, which add strength and improve posture and overall well-being. The exercises also include bodyweight exercises and cardio workouts that can provide plenty of benefits and make you bigger and better.
- Hollerbach, Brittany S., et al. ‘Muscular Strength, Power, and Endurance Adaptations after Two Different University Fitness Classes’. Sports, vol. 9, no. 8, July 2021, p. 107. PubMed Central, https://doi.org/10.3390/sports9080107.