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The exercises in this upper-body workout focus specifically on pushing and pulling movements, Expósito tells SELF. Pushing and pulling are two types of functional movements, which means they are motions we perform in everyday life; just think about pushing or pulling a door open. So focusing on them during your strength training workouts will not only help you lift more efficiently in the gym, it will also simply help you move better in everyday life.
Remember, a workout routine does not have to be complicated to be effective—you don’t have to do tons of exercises. Progress comes from consistency and continually challenging yourself to lift more weights or complete more reps. “You don’t want to go too heavy, but you also do not want weight you can perform 30 reps with,” Expósito says. “You shouldn’t be able to exceed 15 reps with the weight chosen. All movements should be performed with full range of motion, in a slow and controlled way."
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