All too often today workouts are complicated and follow the latest trends. This isn't necessary. You can get that long, lean, muscular look of a fitness model or movie star with just two exercises. The secret is to combine a classic strength training movement like a press with the dynamic, olympic style movement of the snatch.

Bob Hoffman, the founder of the York Barbell Company and IronMan magazine said for many years that the overhead press - also known as the military press - was all you needed to build lean muscle. The most common variations are the overhead barbell press, the side press, and the dumbbell windmill. All three of these exercises work all your muscles from your torso and back up through your arms, neck and shoulders.

Another great pressing exercise is the handstand push up. Using your own body weight against gravity is a sure winner to build strength and not just bulky non-functional muscle mass. Remember, you want that lean, cut, and toned look of a fitness model.

The snatch can be done with a barbell or dumbbell or kettlebell. The kettlebell is a classic piece of Russian fitness equipment that was popular throughout Europe in the 1800s and early 1900s. It is basically a canonball with a handle attached. Most people will benefit just using a dumbbell as this is much cheaper than a good kettlebell.

The goal of the snatch is simple. Pick something off the floor or hoist it over your head. This should be in one smooth movement, fast and dynamic. When using a dumbbell for snatches you do a one handed snatch and alternate left and right every set.

The great thing about all dynamic and explosive lifts is that the body is very forgiving. It doesn't matter much if your back is arched or your feet not straight. You adjust to the movement over time. The one thing you do need is rythmic breathing in order to do a high volume of snatches.

With the snatch and the press you can construct a perfect exercise program for getting a lean, muscular body. Split your workouts into "A" and "B".

In the A workout you do snatches on the left side and right. Do sets of 5-10 on each side and rest as needed. Do this for 15 minutes. After one 15 minute segment you can rest for 5 minutes doing some hamstring and back stretches and then do another 15 minute segment of snatches followed by 5 more minutes of stretching the hamstrings and back.

In the B workout you focus on presses. Do sets of 3-5 repetition of barbell or dumbbell overhead presses. Rest 3-5 minutes between sets. The goal here is max strength and progress. So start with a weight you can lift 7 or 8 times and just do sets of 3-5. Do 3-5 sets of 3-5 reps with 3-5 minutes of rest. You can then repeat this "3x5" workout segment using either a side press or a windmill.

The trick here to get lean muscles is to alternate workout days and workouts. So on Monday you do workout A, Wednesday workout B, Friday workout A. Then the next week you pick up on Monday where you left off and do workout B, then A, then B, etc.

With just the snatch and press you are well on your way to sculting lean muscle and a great body.

For more information on lean muscles from only two exercises please visit http://www.losefatgetfit.com, a website that specializes in providing helpful fitness information, tips, advice and resources like having a heart healthy diet.