“New Years resolutions” – I’m hearing them on a daily basis. The top 3 on the list are weight loss, more exercise, and more sleep. As far as exercise goes, this is the time to get out of the same old routine – change up your reps and sets. I keep telling you that your body adapts quickly to exercises you give it. Therefore you have to trick it into growth by constantly varying your routine. I like to change my personal program every 6 to 8 weeks. I have dozens of clients that come in every 6-8 weeks just to have me write them new exercise routines. please take advantage of this service.
A simple workout renovation could include changing the number of reps you perform: If you have been doing only 12 reps per set, now’s the time to go for 25 reps for four sets — that’s 100 reps! The following week do just six reps per set to keep your body guessing. You can also swap out some of those tried-and-true lifts for new ones, or amp up the speed of your reps while cutting your resting time. By going faster and allowing less time between sets, you’ll sweat off calories fast.
Let me help you develop a new exercise routine that will stimulate your muscles — and keep you from getting bored.
Example: Try this two days a week – Upper-Body Core Workout and Sprinting
- Ten minutes alternating between chin-ups, push-ups (I alternate between conventional and Hindu push-ups), pull-ups, dips, and sit-ups. Start with 2 chin-ups, 4 push-ups, 2 pull-ups, 4 dips, and 4 sit-ups. Immediately go to 4 chin-ups, 8 push-ups, 4 pull-ups, 8 dips, and 8 sit-ups. Immediately go to 6 chin-ups, 12 push-ups, 6 pull-ups, 12 dips, and 12 sit-ups. Then go to 8 chin-ups, 16 push-ups, 8 pull-ups, 16 dips, and 16 sit-ups.
- Take a two-minute break (just 120 seconds) and then reverse the pyramid, starting with a set of 8s and 16s and working back down to 2s. This entire upper-body workout will take about 20 minutes and will leave you totally pumped.
- Take another two-minute break and then do 5- 10 minutes of interval running. Alternate between sprinting and jogging (or walking) for 5-10 sets.
- When your running is done, do 5-10 minutes of stretching.