The only 5 exercises you need


Because working out doesn’t have to be complicated.

In today’s landscape of multiple training modalities, it can be difficult to decide on what option is best to achieve your personal goals. HIIT, F45, CrossFit, Bootcamp, Pilates, there are so many options. One cannot simply overlook the fundamental push, pull strength movements – let’s look at the squat, hinge (deadlift), push-up/bench, pull-up, and lunge.


Compound, posterior (rear), anterior (front) midline – calves, quads, hamstrings, core…

Functional, assist in sitting down on a chair, toilet, car seat, bed + standing up

Hinge = Deadlift

Compound, posterior (rear), hamstrings, glutes

Functional, assist in picking anything up from the ground…

Push = push ups/bench press

Compound, anterior (front), pectorals, lats, biceps, triceps and midline

Functional, assist in getting up off the ground, or simply playing with your kids..

Pull = Weighted or regular pull-up

Compound, depending whether supinated or pronated (chin-ups/pull-ups), anterior (front), posterior (back)

Functional, assist in jumping over a fence scaling a wall.


Compound, glutes, hamstrings, quads, plus this give you the added benefit of glute engagement, consider step-ups as an option here.

Functional, assist walking or kneeling

So include these in your regular routine to become better, more efficient and awesome at performing everyday tasks, think how much better you would be at life by including the movements discussed above, plus the added benefits of compound movements which we will discuss in a later post.

If in doubt… Squat!

Not sure where to start our THR1VE Protocol offers a simple 8 week training and nutrition guide to get you into the best shape of your life.

Article written by guest contributor Max King. 

A bit about the author: Maxim is an avid fitness enthusiast and business leader. Proudly representing Vivobarefoot & THR1VE, Max is committed to creating positive lasting change for our community.

What do you think?

Your email address will not be published. Required fields are marked *