Personal Training
New, Fresh Workout Ideas!
Today I want to talk about different ways you can kick up your workouts. These aren’t necessarily ‘harder’ ways to make your traditional workout, but they are different. This does not mean that they aren’t harder, however. Often, we get stuck in ruts, and sure, we are following a certain exercise program, but still-it can get boring. In and out of the gym simply going through motions. Some days you want something fresh, something new, something with a little KICK.
Workout for Time: In this scenario, you can choose either one GIANT set or a few different smaller circuits of exercises and time yourself using a tabata timer or gymboss timer. I love working against time because it takes the focus on the number of reps and ALL of the focus on pushing myself. It also allows me to have 100% proper form because if I find myself getting fatigued, I stop for 5 seconds, rest, regroup and continue on.
The below is a great circuit TIMED workout you can do. The first circuit involves some dumbbells and the second circuit is all body weight which makes this a great balance and challenge as well!
***Set your timer for 45 seconds work/15 seconds rest. You can also set your timer to go through each circuit 3x through for a total of 30 minutes.
CIRCUIT 1
|
Exercise
|
Time
|
Weight
|
|
Renegade Row
|
45 seconds
|
10-20lb DB
|
|
Reverse lunge Left (holding DB)
|
45 seconds
|
10-20lb DB
|
|
Reverse lunge Right (holding DB)
|
45 seconds
|
10-20lb DB
|
|
Straight leg sit up
|
45 seconds
|
10-20lb plate or bar
|
|
Standing push press
|
45 seconds
|
10-20lb DB
|
CIRCUIT 2
|
Exercise
|
Time
|
Weight
|
|
TRX Bulgarian split squat Left
|
45 seconds
|
Body weight
|
|
TRX Bulgarian split squat Right
|
45 seconds
|
Body weight
|
|
Plank Climbers
|
45 seconds
|
Body weight
|
|
Burpees
|
45 seconds
|
Body weight
|
|
Walking Lunges
|
45 seconds
|
Body weight
|
Or try the total timed transformation workout!
Total Burnout: I love doing this when I am lifting and focusing on one body part for my workout. For instance if I am doing a back workout, I could incorporate burnout sets for certain exercises. Lets choose the lat pulldown, wide grip. Here is the deal: Pick a weight that you can comfortably perform 10 reps on.
Perform 10 reps and rest 30 seconds.
Perform 10 more reps and rest 3o seconds
perform 10 more reps and rest 30 seconds
…Continue doing this until you have perform 10 sets with 30 seconds rest in between.
…yeah…its a good burn. Some other exercises I like using for this method:
- Triceps push down
- KB or DB goblet squats
- Barbell push press
- Push ups (KILLER)
Weights and Cardio Switch Up: Because I get bored and want to sweat, get in and out and be efficient. I have talked about how I enjoy mixing strength with cardio and shared TONS of workouts that involve this method!
Here is another great way to incorporate the two together!
On the TREADMILL
|
Time
|
Incline
|
speed
|
|
0-1
|
2.0
|
4.0
|
|
1-2
|
2.0
|
8.0
|
|
2-3
|
2.0
|
3.0
|
|
3-4
|
10.0
|
7.0
|
|
4-5
|
10.0
|
3.0
|
|
5-6
|
12
|
6.5
|
|
6-7
|
12
|
3.0
|
|
7-8
|
15
|
5.5
|
|
8-9
|
15
|
2.0
|
|
9-10
|
0.0
|
10.0
|
Off the treadmill:
|
Exercise
|
Reps
|
Weight
|
|
Stability ball Pike
|
12
|
Body weight
|
|
V-up Crunches
|
12
|
Body weight
|
|
Jump Squats
|
12
|
Body weight
|
|
High plank knees to elbows
|
12 (each side)
|
Body weight
|
*****Repeat 2x through
On the Stepmill:
|
Exercise
|
Level
|
Calories
|
|
Stepmill
|
8-12
|
100 As fast as possible
|
Off the Stepmill
|
Exercise
|
Reps
|
Weight
|
|
Bosu burpee (lift Bosu overhead)
|
12
|
Body weight
|
|
TRX Back Row
|
12
|
Body weight
|
|
TRX Bicep curl
|
12
|
Body weight
|
|
TRX Reverse lunge (L)
|
12
|
Body weight
|
|
TRX Reverse lunge ®
|
12
|
Body weight
|
*****Repeat 2x through
Challenges: Again, I have talked about this before, but these workouts are so fun to do on your own about once a week and try to beat your time OR with a buddy! You can really motivate and push each other.
LIFT HEAVY: Because chances are you don’t lift super heavy that often and lets be honest, its fun, its hard, its a challenge. Try a whole workout of 5×5. that means 5 sets, 5 reps. HEAVY. Choose some basic exercises that are the most effective. Complete 5×5.
- Squats (front or back)
- Deadlifts (RDL or Trap bar)
- DB back row
- Single arm half kneeling shoulder press
- Pull ups (assisted or unassisted)
Turn Up The Tunes: I don’t know about you but I simply cannot workout without music. When I teach a spin class, I design the class to the music…why not design your workout the same way-or at least part of it? What I have done before is pick a few songs that are in my playlist and pick 1 or 2 exercises to complete for the entire song. Obviously you want t choose your song wisely, not picking one that is 8 minutes long-but rather a 2,3 or 4 minute song will work!
Song: Jennifer Lopez “Dance Again”
Exercises: 10 straight leg sit ups/10 burpees/10 push ups
Song: Rhianna “Where have you been”
Exercises: 10 KB swings/10 KB suitcase burpee deadlift/10 side plank dips
Song: David Guetta “Crank it up”
Exercises: 10 DB push presses/5 each side renegade rows/10 v-up crunches
Sprints: I guess this isn’t a way to change your workout, but chances are you get on a treadmill and run. I mean you pick a speed, usually on not very elevated of an incline and run. Next time you get on. I want you to SPRINT. It will change your entire workout.
which is arguably the best way to firm your legs and butt without incorporating resistance training. And no, it will not make your legs bulky. Yes, squats, lunges, dead lifts and leg presses are also amazing ways to train your legs and a leg routine should be a part of everybody’s training regimen BUT sprinting is the best alternative to these leg exercises—especially if you are traveling or are somewhere where there is no equipment. The benefits of incorporating sprinting into your workout routine are endless, and it is FREE! All you need is some empty space and some great workout tunes to get you pumped up.
—-
So there you have it! These are just some ways to add some fun into your workouts-a little extra challenge! And now, some of my latest favorite ecards!
How do you change up your workouts/make them FUN once in a while?
Thanks for the great workouts! I am in absolute need of a mixup! The last pic/ quote sums me up 😉 …that and wine. Have a great one!
Great tips!!! It’s always nice to switch up your workout style when things start to get dull!
awesome! thanks for the new ideas! i like to include sprints & inclines on the treadmill and then get off to do squats & lunges before getting back on!
I started following an NLP training program 7 weeks ago, 1 week is maximal hypertrophy/functional and week 2 is maximal strength.
I love the change up, it never gets boring this way!