Sep2010 ways to give your workout a spark

 

   1. Increase the amount of weight lifted.

Example:

If you normally do dumbbell press with 20’s then try and push to 25’s if you can.

 2. Aim to get the work in less time.

Example:

If you do a total of 50 reps of exercise in 20 minutes then the next workout aim to do 50 reps of exercise in under 20 minutes.

    3. Aim to do more work in a time period.

Example:

If you do 50 reps of exercise in 20 minutes then next workout aim to do 60 reps in 20 minutes.

   4. Do more reps on a particular movement.

Example:

If you do 8 reps of push-ups for 3 sets, do 10 reps for 3 sets.

  5. Increase the amount of sets.

Example:

If you do 3 sets of 8, now do 4 sets of 8.

 6. Mix up the order of movements.

Example:

If you always do core exercises at the end of the workout instead do them throughout or at the beginning.

  7. Decrease rest periods between exercises.

Example:

If you rest normally 30 seconds between exercises then aim to rest 15 seconds.

 8. Do super-sets, tri-sets, quad sets or giant sets.

Example:

Instead of doing a set up push-ups and then rest and repeat you could do this:

Push-ups followed by rows 

OR

Push-ups followed by rows followed by reverse crunches

OR

Push-ups followed by rows followed by reverse crunches followed by lunges

9. Do a new exercise.

Example:

If you always do barbell shoulder presses next time do dumbbell shoulder presses or do incline presses.

10. Do exercises you don’t like.

Example:

If you love squats and hate deadlifts then maybe you should start deadlifting more and squatting less.