My name is Clint Cupido and I’m the owner of Synchronized Nutrition and Training. I’ve been in the fitness industry for 17 years and in that time have seen a lot of great concepts, innovations and training methodologies come and go, and while this industry is constantly evolving some old habits refuse to die.

I am all for looking good and having a sculptured muscular body, but all that muscle is useless if with every step you feel like you’re going to pull a hamstring or throw your back out!

Having a well-rounded program is imperative for not only looking good, but also to ensure that that game of beach volley ball doesn’t end with you injured on the side lines watching in pain.

I have a list of 5 exercises that will ensure you’re moving and feeling like an athlete.

Push up into corkscrews

Perform a push up either from your knees or if you can do the regular version. When you reach full extension thread 1 leg under your body, keeping it off the floor, and lift the opposite arm off the floor, rotate the upper body and open your chest.

Repeat this process on the other side.

This exercise incorporates a basic bodyweight movement like the push up, but it also involves trunk rotation and shoulder stability making it functionally amazing.

1 leg RDL into a skater stride

Standing on 1 leg perform a hip hinge by bending from the waist and keeping your back in a neutral position. Keep your supporting leg slightly bent, but do not squat, you should feel your hamstring stretch as you descend into the movement. Stand back up by squeezing your glutes and maintaining neutral spine, once you have reached full extension bend your knee and load your supporting leg. Explosively hop onto your other leg and repeat the process on that side

This is a great lower body exercise that implements a variety principle namely, eccentric contraction (lengthening of the muscle), concentric contraction (shortening of the muscle), stability and explosive power. Amazing overall lower body movement

Overhead Med ball slams

Use a medium to heavy medicine ball, raise it above your head and slam it as hard as you can into the floor. Using proper squat ad lifting form repeat this process for a desired amount of reps.

You want a simple exercise to increase explosive power? This is your move! Simple, effective, challenging and will leave you breathless.

Chin ups/pull up:

Find a chin up/pull bar and use an underhand grip that is a little wider than shoulder width apart. Pull yourself up to the bar by squeezing your shoulder blades together and keeping your chest high.

This the king of bodyweight strength exercises try switching your grip from underhand to overhand from time to time and targeting different areas of your back and including your biceps into the movement.

DB thrusters

Grab a dumbbell in each and start with them resting on your shoulders. Proceed down into a squat trying to go deep enough so that your hips pass you knees. Explosively stand back up and drive the dumbbells above your head.

A full body movement where your upper and lower body will have to work together to get that weight above your head. Incorporating squats and shoulder press into one smooth move, this should be a staple in your functional program.


By Clint Cupido – Synchronized Nutrition and Training