4 movements every man over 35 needs to do

If you could only do 4 exercises for the rest of your life and these are all you did, I'm not joking, you would look your best, feel your best, and be your most confident self. But you have to make sure you're doing them properly. So there's a simple 3-step process that I follow intuitively with each exercise that I do. It's going to get to the point where you don't have to think about it either, but before you master the movements, I want you to consciously think about, am I doing the 3-step process?. And if you are, then that will get you the best results. So before I show you the actual 4 movements, I'm going to take you through the simple 3-step process that I follow. Number 1, am I activating the proper muscles? So for example, if you're doing a bench, are you actually activating your chest or are you using too much of your shoulders and your triceps? Yes, you are going to use your shoulders and triceps, but you really want to feel it in the proper area. Secondly, if that's a yes, then does anything hurt? Too badly? Are your shoulders hurting, your, your chest, anything feel off? If no, then you can proceed to the next one. Lastly, and most important, can you push yourself to failure with proper form? If yes, then you can get phenomenal results. You're going to be extremely healthy and you're going to be super happy with your results. Now, you want to be able to intuitively follow that process to get yourself the best results. Now, without further ado, what are the actual 4 movements that I would follow if that's all I could do. Number 1, you have to start with your lower body, of course. I mean, the biggest muscles, the quads, the glutes, the hamstrings, it's incredibly important that you work your lower body because the muscles all are so large, it's going to actually help with the rest of your physique. Because think about it, muscle is anabolic, it's active, right? And so it, it burns calories at rest. So if you could build up your biggest muscles, that makes it easier to burn fat, easier to burn calories, easier to get the results that you want. Now with that said, what's the actual exercise that I would do? Well, I would take 2 dumbbells and it's a simple lunge. Okay. All you're doing is lunging forward and you're walking. Each step is a rep. So it's really quite simple unilateral movement lunge. Okay. You want to stay upright and you're working your quads, your glutes, a little bit of your hamstrings. Now the reason this is my favorite lower body exercise is because it's so functional, right? Oh, sorry for the dumbbell. Um, it's so functional. You're always moving, you're always walking, you're always doing things like that in that lunging position. So if you can be strong right here, then you can be strong doing anything as you age, and you can push yourself to failure very, very well because you can just walk further, you can get more reps, you can get more steps. Okay, you can do it in different variations, different pulses, different movements. Okay, the next one, another lower body movement, a little bit more explosive. It's a plyometric. This is what I call a pogo with a twist. So the first variation is just a simple pogo to work your calves, to, to work that lymphatic system and burn calories. But once you get a little bit more advanced, you're going to add a twist to it, okay? Because this is going to open up your hips, your back, and work the plyometrics and burn calories at the same time. So it's like this: you start with a pogo, but the twist is just moving your feet from side to side. I want you to think about it— you're just pointing your toes in different directions. So work this movement. Your toes and feet should stay right next to each other, and you're just hopping back and forth. And then you can use your arms and you really want to open up your chest and your low back. The next one, finally we're getting into the upper body, would be a pushup, specifically an explosive pushup, but also controlled and different variations. So it's really quite simple. Everybody knows how to do a pushup, but the reason it's so effective is because it works so many different ways and you can push yourself to failure and progress so well. Your chest, your shoulders, your triceps, it works works pretty much everything. So if I had the choice, I would prefer to do explosive push-ups where I'm going fast, but I would also incorporate some slower movements and some different variations, whether it's wide, whether it's close. But the push-up in general, you can work pretty much every single pushing muscle in your upper body. Okay, and lastly would be the row. This is my favorite back movement, maybe a pull-up for the honorable mention, but it's quite simple. All you need is a pair of dumbbells or a barbell, um, but you're gonna hinge at the waist and then you're simply rowing like that. Slow, controlled. Okay, now those are the 4 movements, and the reason those are my 4 is because it works nearly every single muscle in your body and you can push yourself really, really well. The row works the back. The push-up works the chest, shoulders, triceps. I mean, the row also works the biceps, the grip. The lunge works the glutes, quads, stability, some hamstrings. The pogo works explosiveness, plyometrics, uh, rotation, functional movement, your calves. Look, you don't have to overcomplicate it. You focus on the basics. You stick to what you know. You push yourself to failure. And you can really get great results. You don't have to overcomplicate it anymore. You can do this at home. You get a pair of dumbbells and you push yourself hard. Look, you can get great results, okay? I know you can do it. I know you can push yourself. It's a matter of if you really want to. And if this is something that's important to you, you gotta make it count. You've gotta start putting in the work right now, 'cause the best time to start was yesterday. Really, the best time to start was 10, 20 years ago. When you first thought about it, but now you're here, you're watching it, so commit to it. Make this change. Do the simple movements. Change yourself, change your habits, and you can get great results.