Stuck in a rut with the same old workout routine? Does the idea of doing the same old chest press machine send you screaming into the locker room? If you answered yes to either one of these questions, then we have 10 solutions for you to pick and choose from. The following list will bring some relief into the doldrums of your program and give you some terrific, new ideas to spice up your exercise routine.
Try an equipment mini-triathlon- instead of your usual 30 minutes on the treadmill at level 4, pick 3 different pieces of equipment, and spend 10 minutes a piece on them keeping the transition time between to a minimum. Same affects, less boredom, and a great way to add a little variety in your cardio regimine.
Try Supersetting your Strength Exercises- pick one exercise for a body part, and another for the opposing muscle group (bicep curls, triceps extensions) and perform them back to back in super-set fashion. Rest for your allotted time, and then repeat the set. Major advantages to super-sets training is less time in rest periods- as two exercises are performed instead of one- plus the intensity of your workouts increases due to the longer workload time.
Do only multi-joint movements- take out all accessory exercises like biceps curls, triceps extensions, leg extension machine, and leg curl and perform only multi-joint motions that involve multiple muscle groups at once such as squats, lunges, bench presses, rowing, pull-ups, dips, and shoulder presses. Besides cutting down on our time spent in the gym, these exercise mimic daily motion more accurately than do single-joint, supported exercises. Muscle groups work together mechanically and we should train them to support our modes of activity.
Change your set/rep scheme- still doing 1 set of 15 reps? Add another set, or cut down the reps and add some more weight to further your progression. A thorough strength program changes in not only weight loads, but also sets, reps, & rest periods. Not sure what your progression should be- enlist the help of a certified personal trainer for assistance.
Incorporate cardio intervals between strength exercises- instead of watching the clock, or getting lost in meaningless conversation while waiting for your next set, jump onto the treadmill and walk or jog for the minute in between. Any piece of equipment will do, as will your own feet jogging in place or jumping rope. Bonuses you receive: a more active rest time, more calories burned during your workout, and the time will fly by
Create a 4 station circuit with your strength program- take your 8 exercises and separate them into groups of 4. Perform all 4 exercises one after the other without resting between exercises. Rest for 1 minute and repeat for allotted sets. Perform second 4 station circuit after all sets of circuit one are complete. Watch the time fly by, and feel the mild cardiovascular training affect on your body
Do a random pick- no, not football, rather programs on the cardiovascular equipment. Most gym goers choose the manual programs for ease of start-up and forget that there are plenty of other options to choose from. Try the random, hill, or other pre-selected options available on most pieces of equipment. In the end, your exercise session will burn more calories, and add a new level of challenge for your heart and lungs. They need progress just like every thing else!
Change your exercises- a proper program should be adjusted approximately every 4-6 weeks, this includes exercises you've selected. There are many ways to challenge a muscle group and you should make every effort to do so. Especially if you've noticed a plateau- progress has stopped and no more changes have occurred. Talk with your trainer and have him/her design a few new movements into your workouts
Get outside- yes, there is opportunity for an outdoors only workout. Try a bike path, running or hiking trail, do step-ups on a bench, followed by a set of dips then take a few laps around your local track or run the stairs. Besides the change of scenery the new terrain will be good for your body to experience and help you with your exercise progress.
Go unstable- physically yes, mentally no! Try taking your standing exercises like shoulder presses and standing on a BOSU ball, or ½ foam roller. You can also use a stability ball for a bench in many traditional exercises. The amazing thing is the amount of deep, muscle activation that is needed to stabilize the body during exercise performance and how much more core strength you will develop by using one of these great tools.
Take some time to dissect your current exercise trends and decide where you are feeling the most burned out. Does your cardio routine need a tune-up, do your joints scream for some new strength exercises- in any case using one of the 10 workout keys mentioned will add a little excitement and will surely spice things up.
