Hit a weight loss plateau? Bored with your workout routine? Reach a point of diminished gainz?
There are many ways to mix up your workouts, these are just a few to help you get started.
FULL PYRAMID REPS
Start high, go low, finish high rep scheme. Pick the sets and reps you want, but follow this template. Beware on the way back up in reps, it will be harder than the first time so weights may be lighter.
FULL REVERSE PYRAMID REPS
Start low, go high, finish low rep scheme. The opposite of the above. Again though, follow this template and be aware of needing lighter weights.
SETS FOR TIME
Instead of sets for reps, do sets for time. Slow reps for a 1-3 minutes or fast, explosive reps for short bursts (15-30 seconds) Set your clock and go!
ACTIVE RECOVERY, NOT REST
Replace waiting or texting as rest for movement. As simple as jumping jacks, running in place, plank or if you're focusing extra hard on abs do crunches or for an arms focus, do curls.
DO WORKOUT IN REVERSE
Flip your entire workout on its head. Take what you've been doing and are bored with and do the entire workout in reverse. Start with your last exercise and go backwards from there.
USE LOW/HIGH DROPSETS
Complete each set as a low to high rep dropset. For example, do 6 reps and then immediately use a lower weight for 15 reps, that's 1 set. Do 3-5 sets like this.
DO EACH SET TO FAILURE
Choose to do each set to failure. Try 2-4 sets to failure. Shoot for 8-15 reps each set, adjust your weight as needed. Allow yourself 1-2 minutes for recovery.
DO SPLIT SUPERSETS
Take that superset (2 or more exercises performed with little to no rest) and make it even harder. For example have 4 sets of 15 for each exercise? Do 2 sets nonstop, then rest, then do the last 2 sets nonstop.
Have questions or specific goals you're trying to reach and are stuck, let me know.
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