In the fast-paced world we live in, finding time for a workout can be challenging. It’s one thing to go to the gym three or four times a week; it’s quite another thing to actually do the right things when you get there. The truth is that a lot of people are consistent with their routine, but they’re still forgetting the fundamentals that virtually guarantee more muscle, more fat loss and faster results. Worse, by ignoring these fundamental movements that every great workout program has, they’re risking injuries and plateaus.

Whether you’re at home, in a hotel room, or enjoying the outdoors, these 10 simple fundamental movements of all exercises offer a versatile and accessible way to stay active and maintain your fitness goals. Incorporate them into your workout routine, and experience the benefits of regular physical activity wherever life takes you.

Don’t let that be you. Instead, study the 10 fundamental movements of all great exercise routines to ensure that (1) you’re doing the most you can to build the body you want and, (2) you’re avoiding a breakdown.