These Are the Best Everyday Exercises

Consistency is key, and if you stick to this script you will come out stronger.

These exercises will make your body bulletproof — and they won’t cost you a penny.

Bodyweight training is great. Don’t get me wrong. I still do weight training, but bodyweight training is One Many Boxed. Convenient, cost-effective and scalable for a variety of fitness levels. Improved functional strength, flexibility, core stability and most importantly, less stress on joints.

Gymnastics It was dubbed Calisthenics is one of this year’s top workout trends. The back-to-basics fad has mostly played out on social media, with trainers sharing easy moves to do in your backyard, living room, or local park. TikTok named calisthenics one of its “community trends of the year.”

One of the most prominent followers in this field is founder Mike Chang. Flow 60is a personal trainer who regularly posts easy-to-follow fitness advice. Recent Videoshe shared his top 12 exercises to do every day.

1. Push-ups
2. Prone Cobra
3. Burpees
4. Pike push-ups
5. Squats
6. Lunges
7. Lying down with legs raised
8. Run in place
9. Kick
10. Strike (Punch)
11. Jump
12. Plank

“A lot of people don’t do these exercises because they find them really difficult,” he says, “but they need to feel easy. Notice I only do two or three repetitions of each exercise.”

And it’s true: Watching the video, Chan’s movements seem more like a dance, a flow, than a workout. (The name of his company begins to emerge clearly.) The ease of his effort is reminiscent of another, relevant type of movement in bodyweight fitness today: “animal movement,” as trainees crawl, hop, and stumble across the gym floor, evoking healthy primal patterns we’ve long abandoned.

I’m a big fan of Chan’s approach. Don’t get me wrong: these moves are hard, and they’ll get your heart rate up. They’ll burn. But as he says, you don’t need to do that many of them in one session. That limitation allows you to practice more casually, every day, which should help you A) master your form and B) get stronger.

Finally, if you’re looking for more specific guidelines than his freeform flow, check out this specific advice from Chang (and my own from the comments section):

“Set a timer for 12 sets of 30 seconds, so you do each exercise once for 30 seconds. Don’t worry about counting, just do your best. If you want to challenge yourself, you can set the timer for 24, 36, 48, etc. to do more rounds.”