I've been coaching for about 17+ years now. (I feel like I've been saying that for a while... so I'm thinking I might be approaching year 18 lol). Anyway...

I've learned some valuable insight such as some exercises seem to transform your body faster than others.

So, I put together a full list of the best exercises, by muscle group, to use in your program to lose fat faster.

You ready?

• Squats
• Variety of Lunges
• Glute Bridges/1-Leg Glute Bridges (Great alternative to squats and lunges for beginners and those with knee issues)
• Step-ups and Lateral Step-ups (this is when you stand parallel to next to a bench or box and step up. This will work your hips more.)
• Romanian Deadlifts
• 1-Leg Romanian Deadlifts
• Stability Ball Leg Curls
• Deadlifts (also great for the back)

• Deadlifts win here again
• Snatch Grip Deadlift 
• DB Rows (and 2-Arm Rows)
• DB Chest-Supported Row 
• Stick-ups
• Chin-ups (Negative Chin-ups or Assisted Chin-ups for those that can't do regular Chin-ups)
• Suspension Rows (TRX Rows, etc.)
• Inverted Rows
• High Pulls

• DB Rear Lateral Raise
• Stick-ups (great exercise that hits the entire back)
• Facepulls
• DB Chest-Supported Rows with Overhand Grip
• Bent-Over Row with Overhand Grip

• Variety of Chest Presses (Incline, Flat, Alternating, etc.)
• DB Squeeze Press (keep the dumbbells pressed together with your palms facing each other… good times)
• Variety of Pushups (even if you're a beginner, you can do push-ups with your hands on a bench, couch, table, counter, wall, etc. to make them easier. This exercise is too powerful to not have in your program

• TRX Fallout (One of my favorites!)
• Stability Ball/Ab Wheel Rollouts
• Stability Ball Jackknife
• Mountain Climbers
• X-Body Mountain Climbers
• Chops (Dumbbell/Cable/Bodyweight)
• Spiderman Climb
• Bodysaw
• Variety of Planks
• KB Swings (Say what? You bet… keep your abs braced HARD during this move and you’ll work your abs harder than any crunch!)
• 1-Arm DB Incline Chest Press (Say what again? Yep. Do 6-8 reps per side on this and feel your abs work harder than ever.)

• Kettlebell/Dumbbell Swings
• Jumping Jacks (you can modify these by walking in place while bringing your arms above your head)
• Jump Rope
• Split Shuffle
• Total Body Extensions
• Fast Tempo/High Rep Chops
• Speed Squats
• Skater Hops (these are relatively low-impact - just make sure you land and squat down at the same time)

My clients are busy, so I don't waste their time with isolation exercises such as bicep curls, leg extensions, etc. They want results with minimum time invested (as little as 15 minutes). 

So now you may have some questions like...

"How many sets?"
"How many reps?"
"Which days should I do what muscle groups?"

And that of course, depends on a number of factors:

• Age
• Ability to recover
• Fitness level
• What equipment you have (if any)
• Exercise alternatives
   

I make it super easy to help you get started and you'll know exactly what exercises to do, how often, how many reps, and even on what days (which is flexible of course). 

It's all laid out here.

People are loving it and you'll see why.

Later tater,

Mikey