Is your workout (and your body) stuck in a rut?
When life gets busy and we over-schedule ourselves, we’re happy to find just a few minutes for exercise. Walk around the block, lift a few weights, pop in an old aerobics tape standby… enough to make us feel like we aren’t completely neglecting our bodies and our health amidst the chaos of our lives. And as time goes on, we fall comfortably into a familiar pattern of exercise that works within our schedules.
Who has time to add more or learn something new?
We figure that as long as we’re doing something, it counts. Exercise can get crossed off the list for today and we can move on towards the twenty other tasks we expect of ourselves.
Today I want you to stop and think about this all-too-familiar pattern of short-changing your health and putting your goals for a stronger, leaner body on the back shelf. By simply taking a few minutes to run through the motions of exercise without any preparation or planning (or enjoyment!), you are doing your body and your goals a disservice.
Take a minute to remember (or re-formulate) what your goals are for your health and your body. How long have those goals been the same? Are you any closer to achieving those goals than you were 6 months ago? A year ago? Five years ago? Often we find that our personal goals get pushed aside by routine tasks.
Now take a look at your to-do list… how many of those chores would be easier to accomplish if you were stronger and had more energy? You’d likely accomplish them quicker and still have more energy by the end of day. This is attainable – you just need to make your health a priority.
To start, take a look at your current exercise routine. How long have you been doing the same thing? When was the last time you felt like you really got something out of your workout?
The surprising fact is that our bodies get used to movements extremely quickly. Exercise routines must be constantly changed in order to challenge our muscles and see continuous results. The same old routine and the same exercises just won’t cut it if you’re looking for results. And let’s face it, if you’re taking the time to exercise, then you want to make it count, right?!?
Exercise possibilities are truly endless, so you should never feel limited by your workout routine or your schedule. You can ensure great results and prevent boredom simply by manipulating different exercise variables and combinations, many of which take no time at all to learn!
Listed below are just a few of these variables to get you started. Because this website is structured around working out at home, I focused the list on alterations requiring minimal equipment. Mix & match to refresh and revitalize your workouts, start seeing results, and finally reach your goals for a strong, healthy body!
What will your next workout look like?
Surface & Stability
1. Kneeling
2. Sitting
- Floor
- Chair
- Stability ball
3. Standing
- Feet together
- Feet wide but parallel to each other
- Staggered stance (one foot in front of the other, like a lunge)
- 1-leg Balance
Body Parts
1. Isolated (one muscle group)
- Example: Bicep Curl
2. Integrated (more than one muscle group)
- Example: Bicep Curl to Press
3. Total Body Combination Move
- Example: Lunge & Curl
Movement Direction
1. Forward/Reverse
- Example: Forward Lunge
2. Side-to-Side
- Example: Lateral Lunge
3. Rotation
- Example: Transverse Lunge
Resistance Type
1. Bodyweight/Gravity
2. Free Weights
3. Tubing
4. Medicine Ball
5. Bodybar
6. Kettlebell
Exercise Combinations
1. Superset (two exercises for the same muscle group, performed back-to-back)
- Example: Bicep Curl & Hammer Curl
2. Opposition Supersets (two exercises for opposite muscle groups, performed back-to-back)
- Example: Bicep Curl & Triceps Dips
3. Total Body Strength (each strength training workout includes all muscle groups)
4. Split Strength (Muscle groups are split between 2 or 3 weekly workouts)
5. Strength/Cardio Intervals (Strength training interspersed by short bursts of cardio)
Movement Speed
1. Slow (half-time)
2. Tempo
3. Fast
4. Explosive
Any one of these variables can be added to your current routine to encourage results. For example, instead of a regular squat, try a one-legged squat. Or instead of a regular biceps curl, play with the count of your repetitions – lift the weight up on one count and then take three counts to lower the weight. When you challenge your muscles to work beyond the particular motions they’ve adapted to, you’ll see (and feel!) the difference immediately. And who doesn’t have time for that?
