These Are the Workout Moves Your Coach Wants You to Do

With virtually an unlimited number of exercise moves out there, it’s hard to know what to incorporate into your workout routine! There are so many different ways to move our bodies, and so many different pieces of equipment to use to move them. That’s why our coaches are here to help you build a plan that’s best for you and your fitness goals. If you’re trying to switch up your workout routine but have no idea where to begin, here are some of our coaches’ favorite workout moves to get you started. Contact your local AF to get your plan today!

Before we dive into the list, we want to call out the moves that our coaches recommended almost too many times for us to count. No surprise, they’re some of the most foundational movements in exercise, and most of them are compound movements that work several muscles or major muscle groups at once. The moves that our AF coaches just can’t get enough of are squats, deadlifts, glute bridges, push-ups and planks! You’ll see some of those mentioned in the list below, but to get you started, here’s our tips on perfecting your squat form, deadlift form, and push-up variations. Without further ado, here are some of our coaches’ favorite workout moves.

1. Planks! Everyone needs a strong core and you can perform them anywhere.

   Coach Matthew W. of AF League City West, TX

2. Push-ups… there are so many variations.

   Coach Jessica R. of AF Minooka, IL
   
   

3. If done with proper form, they can alleviate back pain, strengthen the core and posterior chain muscles, as well as improve your posture!

   Coach Krista P. of AF Arlington, WA
   
   

4. Old faithful push-ups!

   Coach Mary D. of AF Sequim, WA
   
   

5. Either glute bridges or hip thrusters – everyone wants healthy spines and strong booties!

   Coach Bryan R. of AF Orlando, FL
   
   

6. Palloff Press. It is so effective and so underutilized.

   Coach Misty M. of AF Scottsboro
   
   

7. Pushups! They can be performed anywhere and with various options to regress or progress. Pushups on your knees. Tricep pushups. Spider pushups. Pushups + core rotation. Wide hand pushups. The list goes on!

   Coach Jeff H. of AF Windermere, FL
   
   

8. TRX squats.

   Coach Alicia C. of AF Opelika, AL
   
   

9. Foam rolling and stretching – not a workout move, but so important!

   Coach Mike F. of AF Highland IN
   
   

10. Face pulls.

    Coach Jake S. of AF Zephyr Cove, NV
    
    

11. Bird dogs.

    Coach Joseph A. of AF Chantilly, VA
    
    

12. Resistance band crunches.

    Coach Michael M. of AF Thomasville, GA
    
    

13. Deadlifts – the hip hinge is an essential movement pattern that strengthens the whole body, but especially the posterior chain (back of the body), including hips, gluteus, and hamstrings. Keeping these large lower body muscles strong is a great way to ensure you are maintaining or building lean body mass to help prevent osteopenia as you age!

    Coach Becky S. of AF Windermere, FL
    
    

14. Push ups and plank walkouts (also known as inch worms).

    Coach Ann K. of AF Pawleys Island, SC
    
    

15. Lunges.

    Coach Kaelyn B. of AF Cocoa, FL
    
    

16. Goat bellies (a variation on the kettlebell swing).

    Coach Aaron T. of AF Floresville, TX
    
    

17. Hip bridges – activate those glutes!

    Coach Aaron L of AF East Bloomington, MN
    
    

18. I always recommend weighted hip thrusts! They help not only target your glutes, but also your legs, back and core. They’re a great move for strengthening your pelvic floor, which benefits your health in various ways for both men and women.

    Coach Katherine M. of AF Deltona, FL
    
    

19. I recommend planking. A strong core is essential in all aspects of training!

    Coach Heather H. of AF Floresville, TX
    
    

20. Some type of deadlift! These are really great to strengthen big muscle groups to help support the pelvis and spine.

    Coach Morgan W. of AF Neenah, WI
    
    

21. Back extension! We forget that our core includes more than just the abs and obliques. The lower back, hamstrings and quads are all a part of it. Back extensions and bodyweight variations like the superman, scorpion and dolphin kicks are great to strengthen that lumbar area of the core.

    Coach Will H. of AF Philadelphia, PA
    
    

22. Kettlebell swings.

    Coach Steve K. of AF Jackson (Michigan Center), MI
    
    

23. Farmer’s carries for full body strength and stability.

    Coach Shanna Z. of AF Boothwyn, PA
    
    

24. Romanian deadlifts, as they replicate a movement we do all the time (picking stuff up). So functional.

    Coach Allison B. of AF Nipomo, CA
    
    

25. The cat/cow stretch. It keeps your hips, lower back, and abdominals flexible, which functionally feeds the rest of your body.

    Coach Brandon H. of AF Destrehan, LA
    
    

26. Bird dog or dead bug variations.

    Coach Christina C. of AF Snohomish, WA
    
    

27. Tricep extensions or banded knee tucks.

    Coach Bri of AF Chestnut Hill, PA
    
    

28. Burpees… best movement ever!!!

    Coach Mark F. of AF Abbeville, LA