3 workouts you are not doing

3 Workouts you are not doing

Most people get stuck in a rut with their workouts. They continually do the same routine day in and day out. This will cause staleness and boredom in a workout regimen and ultimately lack of motivation to consistently train and be active. The key to maximizing your fitness routine is thinking outside the box and having variety. You should not just start with these routines if you haven’t been working out consistently. Make sure you have built a solid foundation of fitness before hitting the workouts below.

It is very important to warm-up thoroughly before these routines. For more information on a proper dynamic warm-up, go to www.justintrain.com.

Workout #1
Treadmill Intervals (fast walk, jog, run or sprint): 3 x 20 seconds on/20 seconds off
Bike Intervals (sprint): 3 x 20 seconds on/20 seconds off
Medicine Ball Overhead Slams: 3 x 20 seconds on/20 seconds off
Medicine Ball Chest Slams: 3 x 20 seconds on/20 seconds off
Medicine Ball Squat/Press: 3 x 20 seconds on/20 seconds off

*Rest 90 seconds after one completed round and perform 2-4 rounds of this circuit.
*This workout is meant to be short in time but high in intensity.


Workout #2
Instead of performing one exercise and then resting, try putting together 8 exercises and perform them in a circuit format. Here is an example:

*Perform each exercise for 30 seconds and then go right into the next movement
1. Push-ups
2. Stability Ball Leg Curls
3. Inverted Rows
4. Dumbbell Squat to a Press
5. Front Plank
6. Step-ups
7. Pulldowns
8. 2-Leg Hip Lifts
*Rest 60 seconds after one completed round and perform 3-5 rounds

Workout #3
This will be a mix of conditioning and weight training. After 2 weight training exercises you will go perform 5 intervals on the treadmill, bike or elliptical.

1a) Dumbbell Bench Press x 12
1b) Split Squat x 10/leg
1c) Treadmill Intervals 5 x 20 seconds on/20 seconds off
*rest 1 minute and perform 2-4 rounds

2a) 1-arm Cable Rows x 12
2b) Stability Ball Hip Lifts x 10
2c) Bike Sprints 5 x 20 seconds on/ 20 seconds off
*rest 1 minute and perform 2-4 rounds