7 Essentials You MUST Have In Your Workouts


On Monday I told you about my new Execution Plan, EVERYDAY STRENGTH: Daily.

In it, I talk about how to determine which exercises to put into your daily plan (in addition to laying out Daily EVERYDAY STRENGTH plans for you 🙂

Deciding which exercises to use is based on what I call The Core 7.

EVERY useful exercise is made up of one or more of these Core 7 movements…

  • Push
  • Pull
  • Squat
  • Hinge
  • Twist
  • Resist (as in “resisting movement” like what happens in a Renegade Row, also known as “anti-rotation”, or “anti-extension” when you hold a hollow position)
  • Gait (Locomotion – crawling, walking, running, sprinting)

When you're training daily, it's ideal to incorporate EVERY movement above at least twice per week.

To be a complete functioning human – at least from a physical standpoint – these movements must be part of our training.

That may sound like a tall order, but when you incorporate the right exercises, you can tackle all movements in only a few exercises.

For example, I talked about Loaded Carries on Monday.

Just walking with a kettlebell in the overhead position will take care of the following movements…

Push – carrying  the KB overhead creates stability in the shoulder that will train the muscles responsible for pushing that KB overhead.
Resist – When you walk with the KB overhead, you are resisting forces that are reacting to the weight overhead.  Muscles in your torso – because you are loaded only on one side – are reacting (resisting) to keep you straight and balanced.
Gait – You're walking while carrying something.

So a loaded carry is an EXCELLENT exercise to use for EVERYDAY STRENGTH.

How about a Kettlebell Swing?

-Hinge, Pull & Resist

A Snatch?

-Hinge, Push, Pull, Resist & Twist (only slightly though on the back swing)

A Hollow Chin-Up?

-Pull & Resist (extension)

A Pistol?

-Squat & Resist (lateral flexion & rotation)

It doesn't matter if you train everyday using EVERYDAY STRENGTH: Daily Principles, or you train 3 or 4 days per week.

Regardless, you must incorporate the Core 7 movements into your training in order to be completely functioning.

So take a look at the exercises that you're doing right now, and make sure you're tackling ALL of the Core 7.

And if you're not, then find some way to do so or you're missing out.

If you're looking to train 3-4 days per week, you should check out my new program Kettlebell Alpha

The foundational exercises of Kettlebell Alpha are the Snatch and the Double Front Squat (with some crawling and bodyweight strength exercises added in).

It's the most complete program that I've written to date.

Check it out HERE.

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