Getting Started

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Aerobic warm up
Warm Up of the Torso
Warm Up Of the Shoulders
Symmetric squat Aerobic warm up
Deadlifting With Pull (Front View)
Snatch from the Hang
Asymmetric squat Aerobic warm up
Deadlifting with pull
Goodmorning & squat
Basic Rules
The Lifting Process
Clean from the Hang

The Lifting Process

Availability, safety, and sound standards are the very basic rules of strength training. Always remember that we are dealing with a double-edged sword.  Even top athletes could lose their life if the simplest rules of lifting are violated.

Essential workout means exactly that.  The minimum workout you need to stay physically well. That modest goal should be reached very inexpensively. That explains the first basic.

Famous exercises such as biceps, triceps, chest, abdominal exercises are not essential. Essential exercises deal with the bulkiest and most needed groups of muscles, all of them are working on the posture rather than to the extremities. You do not need huge biceps, or chest or abdomen to have athletic posture unless you have healthy shoulders, legs, and back muscles. This explains the second basic. 

Third, you have to start by training the shoulders because they carry the lightest weight: the arms. Starting by the shoulders means minimal resistance and will prepare the lung and heart for an escalating level of intensity. Two to five minutes of shoulder training will prepare you for torso training. The torso carries the upper half of the body. Another five minutes or so with this and you are ready to exercise the legs, they carry most of the body weight and require fully prepared cardiopulmonary system. This explains the third basic.  Violating these rules are common events in most gyms you would visit.