Only 8 Moves You Need to Be Fit

Human movement can be reduced to three basic categories:

 pushing, pulling, and hip extension (squatting, jumping, running, and even riding a bike). Functional fitness begins with learning good form for this essential repertoire and then gradually adding weight and difficulty to build stability and strength

Doing these exercises correctly with five pounds, in other words, is better than doing them poorly with 100. In the words of Gray Cook, one of the founding fathers of functional training, "Don't add strength to dysfunction.

Classic Push-Up

Overhead Press

Pull-Up and Chin-Up

Row

Squat

Kettlebell Swing

Dead Lift

Walking Lunge