LIFE'S BETTER AT THE VILLAGE

There are many reasons your fitness routine might be getting old.  Maybe you’ve been doing the same thing for too long and have gotten bored or hit a plateau.  Maybe you are recovering from an injury that threw off your game or have been traveling and away from the gym. Whatever the reason may be there are countless ways to switch up what you are doing to re-ignite that fitness spark in you as you create your 2024 fitness routine.

Quick Fixes

Before we dive into some great workouts to try, here is a quick list of simple things you can do to make working out feel fresh and exciting again:

  • Grab a buddy and try something new, anything!  Give pickleball a shot.
  • Get outside! It’s a beautiful time of year here so go on a walk or a bike ride or a hike and find some new trails or routes.
  • Try a group class that might take you out of your comfort zone. You never will know until you’ve tried!
  • Take a break… seriously! You might just be burned out and/or over-trained.  Our bodies need rest to heal and recover before we can start fresh again.
  • Apps and you-tube and social media are everywhere! Look up some workouts that look interesting, and then just follow along!
  • Sign up for an event! 5k, mud-run, golf outing, group hike, etc. – there are endless options, and these events are social too!

Challenge yourself with Weightlifting

If you are comfortable with your weightlifting routine, but just need to spice it up a bit here are some things to try.

  • Change up your reps: increase the number of reps to promote muscle endurance training.

  • Change up your weight: This goes hand in hand with the previous idea; if you do increase reps you will probably need to lower your weight. Or increase your weight and lower the reps.  Your body will like the change!
  • Change your tempo of lifting: slow it down-3 counts both ways or slow it way way down for 7 counts. Feel the burn!
  • Mix up your equipment: Instead of free-weights try a workout that is all cables one day and vice-versa.
  • Try drop sets: They save time plus are great for smaller groups like bi’s and tri’s.  You can do 2 or 3 drop-sets with zero rest between.  Start with the heaviest weight you can do for 10 reps, immediately lower the weight and do 10 more reps, then lower the weight one last time and do as many reps as you can till your muscle is “burned out.”

Anywhere Workouts

Avoid losing your momentum while traveling or away from the gym. Try these workouts that you can do anywhere with minimal equipment! Don’t forget to grab a friend to join in!

Body Weight Only

Try 10 pushups, 15 sit-ups, and 20 squats without resting between exercises. Rest as needed after every round and then do 10 rounds.  This will come out to 100 push-ups, 150 sit-ups and 200 squats.  It won’t take as long as you think, but keep track of your time to complete and then the next time beat your own time.

HIIT High Intensity Interval Training

HIIT can be done in many ways. Tabata is my favorite-20 sec work/10 sec rest X 8  It is only 4 minutes and at the end of your current workout add it in.  It will blast fat in the shortest amount of time possible. The goal is to get your Heart Rate to 80% of your maximum heart rate and then a short break before you do it again. You can choose any exercise to do Tabata.  Sprint on a treadmill, burpees (everyone’s favorite), squat jumps, jump rope, battle ropes, assault bike, etc.

HIIT For Cardio

Another great interval set I like is 40 sec work/20 sec rest X 10. This will come to a quick 20-minute cardio workout that will burn more fat for longer after your workout then steady-pace.  Do this on a treadmill running or incline walking, any bike of choice, the stair-stepper, or even around the track.

Back to the Basics

Set up an area, choose Dumbbells or Kettlebells or Bars. You can use a bench or just the floor.  Let’s target every muscle group in a simple circuit-style strength workout.

  1. Squat
  2. Deadlift
  3. Chest Press
  4. Bent-over Row
  5. Overhead Press
  6. V-sit ups

10 reps each exercise, no rest until the circuit is complete, then at the end rest 1-2 minutes.  Start with 2 rounds and work towards 5 rounds total.

Hopefully these ideas inspire you to make a change and try something new! Always make sure you give yourself grace.  We are always hardest on ourselves, so remember to be kind to yourself. No one is perfect and everyone has something they want to work on and change.  Let’s bring on the New Year- 2024 here we come!

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