Best 14 Challenging Exercises
Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession. They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.
How to do Burpee
Stand with your feet shoulder-width apart and your hands at your sides.
Bend your knees and reach your palms to the floor in front of you.
Jump down into plank position on all fours, then lower your body down to a push-up position.
Complete the push-up, returning your body to plank position.
Jump your feet them forward, going back to the squatting position from earlier in the movement.
Press up and jump, raising your arms above your head. Enter gently and perform the practice.
Barbell Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great challenging move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body and upper legs. It requires barbell to do.
How to do Barbell Deadlift
To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip.
Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels.
When you raise the barbell up, hold your back straight and pull forward.
Once the barbell reaches your ankles, raise up with your chest until the bar has hit your thighs so your legs are completely spread.
Repeat this exercise for as many repetitions as needed
In And Out Abs
In And Out Abs is a bodyweight exercise that works your abs, quadriceps, hip flexors, lower abs and upper abs and is a great challenging move. When done correctly, it can effectively target your core, hips, legs, lower body, thighs, upper legs and waist. It requires no equipment to do.
Barbell Bench Pres
Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.
How to do Barbell Bench Press
Bench press is a perfect workout for creating a strong arm.
The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.
Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.
Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.
Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.
Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.
Place the bar on the rack and that will complete your collection.
Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.
Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.
The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.
5. Plow Pose
Plow Pose is a challenging yet rejuvenating yoga pose typically done at the end of a practice. The position helps reduce backache by opening up the neck and back, as well as stretching the spine and shoulders.
How to do Plow Pose
Begin by lying flat on your back, then raise your legs straight up to create an "L" shape with your torso.
Place your hands close to your thighs and bring your legs and feet upward, arms over your shoulders. Reach your feet to the floor behind your head and tuck your hands beneath.
Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, forearm muscles and side deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, core, forearms, shoulders, upper body, upper chest and waist. It requires no equipment to do.
How to do Push-Ups
Start out on your hands and knees in a different push up pose.
Squeeze the glutes and put one elbow back to the floor preceded by the other so that your upper body is balanced upon your forearms.
Go back to the beginning point by straightening out one arm and then the other.
Repeat for as many reps and sets needed.
Dumbbell Bench Pres
Dumbbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires dumbbells to do.
How to do Dumbbell Bench Press
The dumbbell bench press movement is an alternative to the traditional barbell bench press workout, mainly used using dumbbells in lieu of a barbell.
Start out by choosing the dumbbells that you can handle, keeping them at your sides and then sitting on the edge of a flat bench.
Use the elbows and thrusting of your arms to raise the weights across your legs in your starting place.
Lay back onto the bench and on the move forward, force the dumbbells up about an inch high over the chest because that would be your starting spot.
The dumbbells will be placed with the center of the chest and then gradually move the dumbbells up over the body using both the shoulders and triceps for the motion upward.
Start the motion of the movement as long as the arms are straight and the dumbbells are immediately over your shoulders.
Squeeze your chest muscles as soon as you hit the top level and keep for a count, then return back to the starting point.
on the return move back, do not let momentum do the job or lower the dumbbells, you will be fighting gravity all the way down.
Make sure when performing this exercise to breathe comfortably and deeply
Refrain from clanking the dumbbells together or turning them around as you get to the peak because that is inappropriate style.
Kettlebell Alternating Renegade Row
Kettlebell Alternating Renegade Row is a strength exercise that works your abs, calves, triceps, deltoids and glutes and is a great challenging move. When done correctly, it can effectively target your arms, buttocks, core, legs, lower body, lower legs, shoulders, upper body and waist. It requires kettlebells to do.
How to do Kettlebell Alternating Renegade Row
To initiate this exercise; take two kettlebells and put them on the floor pushing yourself into a regular push-up posture with the body stretched forward.
Then use your weight to move one of the kettlebells onto the floor and force the other towards your arms with your hands.
Bring the kettlebell back onto the floor and perform the movement in the opposite wrist.
Repeat this exercise for as many repetitions as required.
9. Camel Pose
Camel Pose is a heart-opening backbend that stretches the chest and extends the shoulder joints. Perform this advanced pose near the end of a yoga practice when muscles are warmed up and limber.
How to do Camel Pose
Start off by sitting on your knees without putting your glutes on your feet.
Take the palms of your hands and put them on the upper hamstrings, draw back your shoulder blades and push your hips forward.
Stay in this place for up to 5 breaths and then free.
Go back to the beginning position and repeat.
Barbell Stiff Leg Deadlift
Barbell Stiff Leg Deadlift is a strength exercise that works your and is a great challenging move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires barbell to do.
How to do Barbell Stiff Leg Deadlift
Start out standing up upright, foot shoulder width apart, at the sides of two parallel benches and keeping weighted barbell at waist level with an overhand handle.
Thus holding your back straight as possible and legs rigid, gradually drop your upper body down into the floor along with the barbell, bringing it in front of your thighs, experiencing a strain between the hamstrings on the way down.
Keep for a count until you hit the lowest point imaginable, squeeze on your hamstrings and glutes and return back to the starting spot.
Repeat with as many reps and sets as needed.
Barbell Clean And Jerk
Barbell Clean And Jerk is a strength exercise that works your traps and deltoids and is a great challenging move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires barbell to do.
How to do Barbell Clean And Jerk
To begin this exercise; start off with a weighted barbell in front of your feet and lift it slowly so that it is parallel with your shins.
Lower your hips and bend your knees a bit while keeping your back straight so that the weight of the bar is rested upon your heels
Pull up on the bar so that it hits the mid-thigh level and execute a leaping action, where you raise your knees and hips causing the bar to travel upward.
Hold the bar pulled high and leaned between your hands and arms.
So when in a complete squat stance move your body forward thrusting with your thighs, quads and heels holding your knees bent slightly to straighten out your legs.
For the barbell pressing up overhead, spread the legs apart with one leg extended out a little forward and the other bent in somewhat keeping the clean press overhead.
Hold onto this spot for a few seconds.
Go back to the beginning spot by having the barbell fall down off of the shoulders and gently drop it down down to the board.
Repeat this exercise for as many repetitions as needed
Barbell Shoulder Pres
Barbell Shoulder Press is a strength exercise that works your abs, traps, biceps, deltoids and front deltoids and is a great challenging move. When done correctly, it can effectively target your arms, core, neck, shoulders, upper back, upper body and waist. It requires barbell to do.
How to do Barbell Shoulder Press
The Barbell Shoulder Press mainly focuses on the deltoid muscle of the shoulders but often takes the associated muscles into action.
Start out by sitting on a bench with your feet pointed upward, holding your back straight and your abs solid.
Take the barbell with an overhand grip and hold the palms shoulder-width apart.
While pulling the barbell down into your chest, make sure that it is in line with your chin, keep for a count and move back upward above your head by stretching your neck.
When hitting the place over your eyes, pause and hold for a count, then move back to the starting point.
When you are feeling some shoulder discomfort, so you will not do this workout.
When doing this workout, make sure that you do not hyperextend your neck.
When you lean over when in motion, using a lighter weight because you could hurt your back.
You should also do this movement using dumbbells.
Headstand is a none exercise that works your abs, biceps, hamstrings, triceps, deltoids and glutes and is a great challenging move. When done correctly, it can effectively target your arms, buttocks, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires mat to do.
Resistance Band Lateral Side Raise
Resistance Band Lateral Side Raise is a bodyweight exercise that works your deltoids and side deltoids and is a great challenging move. When done correctly, it can effectively target your shoulders and upper body. It requires resistance bands to do.
Looking for more?
Check out these 135 exercises which target your upper body, legs, lower body, shoulders and arms. Most of them require either no equipment or barbell, dumbbells, exercise ball or kettlebells and you can do them either at gym or at home or outdoor.
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Frequently Asked Questions
How many challenging exercises are there?
Now we have 135 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work deltoids, triceps, abs, quadriceps and pecs.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.