Do you voluntarily throw down some burpees during your lunch hour workout or in your living room when you’re binging on Netflix?
Unfortunately you know where we’re going with this move like planks, wall sits, and yes, your favorite burpees, are the ones with the most benefits.
So, before you skip these dreaded exercises, read on to understand why they’re so beneficial for you. You might just want to add them back in to your workout rotation.
Side planks
Who’s been here before? Five seconds into a side plank and you’re thinking, “No problem, I got this!” — 30 seconds into a side plank and you’re on the floor wondering what just happened?
You’re not alone. These moves are deceivingly simple, but they require a large amount of core strength and stability to be done correctly.
Frog jumps
Any exercise with the word ‘jump’ in it is bound to be hard, and frog jumps may take the cake. Also known as travelling squat jumps, this explosive plyometric movement requires maximal effort for each rep. By jumping as high and as far as you can, you’ll be breathing heavy and your legs will be on fire even after 10 reps.
Even though they’re hard, they’re so worth it. They mainly work your glutes, quads, hamstrings, calves, and your core while bolstering strength. A frog jump can also easily become a cardiovascular workout as part of a high-intensity interval training (HIIT) routine.
Burpees
Probably the most universally hated exercise, burpees are actually one of the best total-body moves you can incorporate into your workout. They improve both cardiovascular and muscular endurance, as well as strength. They’re challenging, but can even be modified so beginners can reap the same benefits as veteran exercisers.
Mountain climbers
Not quite as brutal as a burpee, but difficult nonetheless, mountain climbers will get your heart rate up and your whole body firing in no time.
This move has the benefits of a plank plus the explosiveness of a plyometric exercise. Working the deltoids, biceps, triceps, pectorals, oblique’s, abs, quads, hamstrings, and hip abductors, they’re great as a warm-up or as part of a HIIT routine.
Pull-ups
The arch nemesis of women everywhere, pull-ups are just plain tough! They require a lot of upper body strength — namely a really strong back — as well as a killer core. But just because they’re hard doesn’t mean you should skip them.
Wall sits
Nothing quite burns your legs and butt like a good wall sit. Although you’ll want to stand up, face contorted from pain, try to push a little longer because this exercise will do you well.