What are some specific exercises?

Andrew Huberman suggests a range of specific exercises suited to various fitness goals:

1. Strength and Resistance Exercises:

   • Squats: Fundamental for building lower body strength, they engage major muscle groups.
   • Rows: Options include cable, band, body, or dumbbell rows to target the back muscles.
   • Presses: Can be performed with dumbbells, barbells, or as push-ups to strengthen the upper body.
   • Overhead Lifts: Use dumbbells or bands, or perform handstands for advanced balancing and strength.
   • Rotational Exercises: Engage the core with bands and include movements like planks or crunches for stability and strength 1.

2. Cardiovascular Workouts:

   • Jogging or Hiking: Long, slow jogs or hikes help achieve endurance and support cardiovascular health. These activities also enhance mental resilience and productivity 2.
   • HIIT and Zone 2 Cardio: High-intensity intervals for short bursts alongside moderate-intensity, sustained efforts make for effective cardiovascular training 2.

3. Flexibility in Exercise Routine:

   • Adjust workouts by rotating through exercises, such as replacing squats with deadlifts or adjusting arm exercises, to maintain engagement and cater to different muscle groups 1.

These exercises are part of a broader fitness approach that Andrew Huberman advocates, which emphasizes flexibility and personalization. The goal is to keep individuals engaged with their program and to ensure they leave workouts feeling energized—a key sign of effective training 2.