Bob Greene's Basic Eight

By Bob Greene

There are literally hundreds of different strength-training exercises, but you can get a complete workout with just eight simple moves that I call "The Basic Eight." The Basic Eight hit all the major muscle groups and ensure that you equally develop strength, power and endurance. Together, these elements give your muscles the ability to perform quickly and efficiently, while also preventing the loss of muscle tissue that occurs naturally through aging and from inactivity. And for anyone trying to lose weight or maintain, strength training is indispensable; nothing does a better job of reshaping your body and helping to keep your metabolism in high gear.

The Basic Eight exercises are straightforward and easy to use. In fact, you can do this entire workout in about 20 minutes. All you need are a few dumbbells (or if you have access to weight machines at the gym, all these moves except for squats have a machine alternative). And remember, the weight needs to be heavy enough to fatigue your muscles after eight to 10 reps.

To start, read through the descriptions of each move below. Then, begin with one or two sets per exercise doing eight to 10 repetitions per set three times a week. (Take no more than 15 to 30 seconds in between sets). You may find you can't finish the eight to 10 reps in the second set, but that's OK; it's evidence that you're working hard enough in the first set. As your strength improves, you'll eventually be able to complete both sets. After about four weeks, reassess. If you're making all your sets easily, add another. Also check your weights. Are they heavy enough? If not, move up to the next dumbbell weight. Keep reassessing every four to six weeks and when you're ready for a new challenge, add another day. Your ultimate goal: Three sets of each exercise doing eight to 10 reps every other day.

When you're ready, you can also add additional exercises, such as the Lateral Raise, One-Arm Row, Upright Row, Incline Press, Thumbs Down, Frontal Raise, External Rotation, and Lateral Pull-down.

Basic 8 Squat Muscles worked: Upper leg (quadriceps and hamstrings) Stand with feel slightly wider than should-width apart, you back straight, head up and toes and knees pointed slightly out. There should be a slight bend in your knees. Hold a dumbbell in each hand, your arms at your sides and palms facing inward. Contract your abdominal muscles. Bend your knees and gradually lower your body as if you were going to sit in a chair until your thighs are almost parallel with the floor; never let them go past parallel with the floor. Control your movements throughout the exercise, inhaling on the way down, exhaling on your way up. Pause for a second, then push up from your heels and gradually return to starting position. Lunge Muscles worked: Upper and lower legs (quadriceps, hamstring and calves) Stand with your feet shoulder-width apart, your back straight, head up and knees slightly bent. Hold a dumbbell in each hand, your arms at your sides and palms facing inward. Contract your abdominal muscles. Step forward with your right foot and bend both knees so your front thigh becomes parallel to the floor. Your front knee should be directly above your ankle, never beyond it. Pause for a second and return to the starting position by pushing off from your front foot. Control your movement throughout the exercise, inhaling as you step forward, exhaling on the return. Repeat. Switch sides. Butterfly Muscles worked: Upper back (trapezius and latissimus dorsi) Sit up on a chair with your back supported and feet flat on floor. Keep your back flat against the back of chair with little or no arch. Hold a dumbbell in each hand slightly above shoulder level and with palms facing each other, elbows bent, forearms parallel to each other in front of chest. Keep forearms about 4 or 5 inches apart and elbows close to your body. Contract your abs and the muscles of your upper back while you rotate your shoulders back in semicircle bringing elbows out to side. Keep both dumbbells above shoulder height throughout exercise, pause for a second and gradually return to starting position. Control your movements throughout the exercise, exhaling while rotating the dumbbells out and inhaling on the return. Dumbbell fly Muscles Worked: Chest Lie on your back on a bench with your knees bent and your feet flat on the floor. Keep your back flat against the bench with little or no arch and your arms fully extended but not hyperextended above your chest. Hold a dumbbell in each hand, palms facing inward. Contract your abdominal muscles. Gradually lower dumbbells out to the side keeping elbows slightly bent through entire exercise. Continue until upper arms are parallel with floor. Pause for a second then gradually return to starting position. Control movements throughout the exercise, exhaling while lowering the dumbbells and inhaling on the return. Biceps Curl Muscles worked: Upper arms (biceps) Stand with your feet slightly apart and knees slightly bent. Hold a dumbbell in each hand using an underhand grip, your arms at your sides and your palms facing inward. Contract abdominals. Curl the dumbbells up to your shoulder while twisting your palms so they are facing you at top of move. Pause for a second and then gradually lower dumbbells to starting position. Control movements throughout the exercise, exhaling while lifting the dumbbells up and inhaling on the return. Triceps extension Muscles worked: Back of the arms (triceps) Stand with your feet slightly apart and your knees slightly bent with your arms fully extended but not hyperextended above your head. Hold one dumbbell using an interlocking grip. Contract your abdominal muscles. Gradually lower the dumbbell back behind your head and neck while keeping elbows in place above your head. Continue until forearms are parallel to floor, pause for a second then gradually raise dumbbell to starting position. Control movements throughout the exercise, inhaling while lowering the dumbbell and exhaling while raising it back up. Chest press Muscles worked: Chest and back of the arms (triceps) Lie on your back on a bench with your knees bent and your feet on the floor. Keep your back flat against the bench with little or no arch. Hold a dumbbell in each hand slightly above chest level with your palms facing forward. Contract your abdominal muscles. Gradually raise the dumbbells until your arms are fully extended above your chest. Do not hyperextend your elbows. Pause for a second then gradually return dumbbells to starting position. Control your movements throughout the exercise, exhaling while raising the dumbbells and inhaling on the return. Shoulder press Muscles worked: Shoulder muscles Sit upright on a chair or slightly slanted if using an incline bench with your back supported and your feet flat on the floor. Keep your back flat against the back of the chair with little or no arch. Hold a dumbbell in each hand slightly above shoulder level and with your palms facing forward, elbows out the side. Contract your abdominals. Keeping palms facing forward, raise the dumbbells up and inward until the inside ends of dumbbells are nearly touching each other and are directly overhead. Do not hyperextend your elbows. Pause for a second then gradually lower the dumbbells to starting position. Control your movements throughout the exercise, exhaling while raising the dumbbells and inhaling on the return.