When was the last time your workouts got a little upgrade? If you’ve been doing the same exercises for a while now, then it may be time to change things up a bit! Why? It can help you break through a plateau, prevent injury from overuse, and prevent workout boredom. Here are some small changes you can make to take your training to the next level!
Old Way: Barbell Squats
New Way: Pause Squats
Pausing at the bottom of a squat for several seconds may seem simple enough, but trust me – it’s killer. Perform a barbell squat (or dumbbell if you prefer) until your thighs are parallel to the floor. Pause for 2-3 seconds, and then drive back up while maintaining good form. Complete each of rep in this manner. Tip #1: go a bit lighter than you normally would. The “pause” will make up for decreased weight. Tip #2: if you choose to do barbell squats in the power rack, don’t neglect setting up the safety bars. Set them up at a height that lies just below the depth of your squat. Safety first!
Old Way: Normal Planks
New Way: TRX Planks
If you’ve never tried out TRX suspension training you’re missing out! The TRX improves your mobility, flexibility, balance, and strength – all in one training tool. Instead of doing normal planks up on your toes and forearms, set up your stopwatch, slip your feet into the handles of the TRX, and “plank” away as you normally would. The TRX makes you fight against gravity to stay balanced. And just when you thought planks couldn’t get any worse!
Old Way: Dumbbell Overhead Press
New Way: Dumbbell Clean & Press
Just about everyone wants strong and sculpted shoulders. That’s why so many people turn to overhead presses to build up some “boulder shoulders”. However, if you’re looking to change things up a bit, look no further than the dumbbell clean and press. This total body exercises uses most of your body’s large muscle groups. Quads, hamstrings, glutes, shoulders, back, abdominals…you name it! It builds strength, power, and metabolic fitness. Barbend.com gives a great step by step breakdown on how to do this total body scorcher.
Stay tuned for part two!
Written by GUADS staff member Angelina with contributions from bodybuilding.com & barbend.com.
