Welcome to the Workouts category at Genghisfitness.com, where we provide a diverse range of workout routines designed to help you achieve your fitness goals. Whether you’re looking to build muscle, lose fat, increase strength, or enhance your overall fitness, our workouts are tailored to meet your needs. Our expertly crafted routines are suitable for all fitness levels, from beginners to advanced athletes, and can be done at home, in the gym, or outdoors.
Our Workouts category offers a wide array of routines to keep your fitness journey exciting and effective, including:
We understand that everyone’s fitness journey is unique, which is why our workouts are customizable to fit your individual needs and preferences. You can:
Our workouts are not only designed to be effective but also safe. We provide:
The Workouts category at Genghis Fitness is your comprehensive resource for transforming your body and mind through exercise. Our goal is to provide you with the tools, knowledge, and motivation you need to succeed in your fitness journey.
Embark on your path to fitness excellence with Genghis Fitness. Our Workouts category is here to support you every step of the way, whether you’re just starting out or looking to take your fitness to the next level. Explore our collection of workouts today and take the first step towards a healthier, stronger, and more confident you with Genghis Fitness.
At Genghis Fitness, we believe in the power of community to keep you motivated and inspired. Join our community to:
We understand that life can be busy, so we offer workouts that fit into your schedule and lifestyle, including:
The Workouts category at Genghis Fitness is your gateway to taking control of your fitness and achieving the results you desire. With our diverse range of workouts, expert guidance, and supportive community, you have everything you need to succeed. Start exploring our workouts today and embark on a journey to a healthier, stronger, and more vibrant you with Genghis Fitness.
MOUNTAIN CLIMBERS: THE FULL-BODY EXERCISE THAT BUILDS CORE STRENGTH AND CONDITIONING SIMULTANEOUSLY Why Mountain Climbers Belong in Every Serious Training Program Mountain climbers are performed in a plank position, alternating driving each knee toward the chest in a rapid running-like motion while keeping the hips level and the upper body stable. What makes them genuinely…
LOWER BODY STRENGTH: THE COMPLETE GUIDE TO BUILDING POWERFUL LEGS THAT PERFORM AND LOOK THE PART Why Lower Body Strength Is the Foundation of Total Athletic Performance Lower body strength is not just a component of athletic performance. It is the foundation from which every other physical quality is built. Sprinting speed is determined by…
FROG JUMP EXERCISE: HOW THIS PLYOMETRIC BUILDS EXPLOSIVE LOWER BODY POWER AND HIP MOBILITY What Frog Jumps Are and Why Athletes Use Them Frog jumps are a plyometric exercise performed from a wide-stance deep squat position, jumping forward with both feet simultaneously and landing back in the same wide-stance deep squat. The movement combines the…
Genghis Fitness · Training Guides Overhead Press: Complete Technique Guide, Muscle Activation, Programming for Strength and Size, and Common Faults Fixed Updated 2026 | By Team Genghis Fitness | 24 min read The overhead press (also called the strict press or military press) is the purest test of upper body pressing strength available in barbell…
LATERAL RAISES: THE DEFINITIVE GUIDE TO BUILDING WIDE SHOULDERS WITH CORRECT TECHNIQUE AND SMART PROGRAMMING Why Lateral Raises Are the Most Important Shoulder Isolation Exercise The overhead press builds the anterior and medial deltoid through a compound pressing pattern. Pull-ups and rows develop the posterior deltoid as a secondary mover. But neither of these movements…
Genghis Fitness · Shoulder Training Arnold Press Workout: Technique Breakdown, Deltoid Activation Research, How It Compares to Standard Overhead Press, and Programming Updated 2026 | By Team Genghis Fitness | 22 min read The Arnold press, created by and named after Arnold Schwarzenegger, is a dumbbell shoulder press variation that adds a rotational component to…
PREACHER CURL: THE MOST EFFECTIVE BICEP ISOLATION EXERCISE FOR LOWER BICEP THICKNESS AND PEAK Why Preacher Curls Develop the Bicep Differently Than Standing Curls The preacher curl is performed with the upper arm resting against a padded angled bench, which locks the elbow position and eliminates any possibility of using body swing or shoulder elevation…
ASIAN SQUAT: WHY MOST WESTERN ATHLETES CANNOT DO IT AND HOW TO BUILD THE MOBILITY TO GET THERE What the Asian Squat Actually Is The Asian squat, also called the deep resting squat or third world squat, is a full-depth resting squat position where the hips descend below the knees, the heels remain completely flat…
BACK EXTENSION: HOW TO BUILD SPINAL ERECTOR STRENGTH AND PROTECT YOUR LOWER BACK FOR LIFE Why Back Extensions Are Essential for Serious Lifters Heavy squats, deadlifts, and rows all demand significant isometric and dynamic spinal erector strength to maintain neutral spine position under load. Athletes who have weak spinal erectors relative to their primary movers…
SHRIMP SQUATS: THE ADVANCED SINGLE-LEG EXERCISE THAT BUILDS SERIOUS QUAD STRENGTH AND BALANCE What Is the Shrimp Squat and Why Is It So Demanding The shrimp squat is a single-leg squat variation where you hold the back foot behind you with the same-side hand, lower your rear knee toward the floor in a controlled descent,…
PISTOL SQUAT: THE COMPLETE GUIDE TO BUILDING THE PREREQUISITES AND ACHIEVING THE MOVEMENT The pistol squat is a single-leg full-depth squat that demands more hip mobility, ankle dorsiflexion, and unilateral leg strength than any other commonly performed squat variation. Achieving a clean pistol squat from the floor without counterbalance requires the combination of adequate ankle…
Genghis Fitness · Quad Training and Knee Health Sissy Squat: What It Is, Quad EMG Research, Knee Safety Evidence, How to Do It Correctly, and Why It Belongs in Every Leg Programme Updated 2026 | By Team Genghis Fitness | 22 min read The sissy squat is one of the most misunderstood exercises in strength…
Genghis Fitness · Strength Training and Technique Back Squat: High Bar vs Low Bar Mechanics, Depth Requirements, Common Errors, and How to Programme the King of Strength Exercises Updated 2026 | By Team Genghis Fitness | 22 min read The back squat is the most studied and debated exercise in strength training, the centrepiece of…
Genghis Fitness · Leg Workouts and Technique Front Squat: The Complete Guide to Form, Muscles, and Programming for Quad Strength and Power Updated 2026 | By Team Genghis Fitness | 12 min read The front squat is the most technically demanding version of the barbell squat, the most quad-dominant, and the one most neglected by…
GLUTE-HAM RAISE: THE MOST COMPLETE POSTERIOR CHAIN EXERCISE YOU ARE PROBABLY SKIPPING What Makes the Glute-Ham Raise Unique The glute-ham raise, performed on a dedicated GHD machine, is the only exercise that trains both primary hamstring functions simultaneously in a single movement: hip extension and knee flexion. The exercise begins with the athlete face-down on…
SPLIT SQUAT: THE COMPLETE GUIDE TO THE BEST UNILATERAL LEG EXERCISE FOR STRENGTH AND MUSCLE Why the Split Squat Belongs in Every Leg Program The split squat is a stationary lunge variation where the feet remain in a split stance throughout the entire set, rather than stepping forward or backward between reps. This stationary positioning…
Genghis Fitness · Training and Injury Prevention Gluteus Medius Exercises: EMG-Ranked Movements, Why This Muscle Matters for Injury Prevention, and the Best Training Protocol Updated 2026 | By Team Genghis Fitness | 22 min read The gluteus medius is the most functionally important muscle most athletes have never deliberately trained. It originates on the outer…
Genghis Fitness · Shoulder and Trap Workouts Upright Row: Muscles Worked, How to Do It Without Hurting Your Shoulders, and Whether It Belongs in Your Program Updated 2026 | By Team Genghis Fitness | 11 min read The upright row has a reputation problem. Some coaches eliminate it from programs entirely due to shoulder impingement…
Genghis Fitness · Shoulder Workouts Rear Delt Workouts: Best Exercises to Build a Complete Shoulder Updated 2026 | By Team Genghis Fitness | 10 min read Walk into any gym and count how many people are doing chest flyes versus how many are doing rear delt flyes. The ratio is somewhere around ten to one….
Genghis Fitness · Movement and Mobility Anterior Pelvic Tilt: What Causes It, Why It Limits Athletic Performance, and the Corrective Exercise Protocol That Actually Works Updated 2026 | By Team Genghis Fitness | 22 min read Anterior pelvic tilt (APT) is a postural position in which the front of the pelvis rotates downward and the…