Think you're giving 100% during your workouts? Chances are you may not even know that your gym routine may be holding you back from reaching your goals. On this Fit at Five Adam Tielinen of OA Performance Center shows us some simple changes you can make to your workouts that will help you gain major benefits.
Multitasking Your Workout
Guilty of day dreaming in between reps? Don't get distracted from reaching your goals. Wake up and make the most out your downtime.
"Using fillers such as flexibility and mobility exercises may be a better use of time. For example you do a dumbbell chest press and you are waiting for your chest to recover. You can pick a lower body exercise as far as mobility stuff. You know to stretch out the hips. Or maybe do a core exercise like a plank."
Wanting to work on the core? Swap out your old fashioned crunch and grab a kettlebell or a dumbbell. A simple move like walking while carrying a weight engages the core and helps save your back. Adam suggests doing moves like the farmer's carry (weight in both hands), suitcase carry (weight in one hand), and rack carry (weight in rack position).
Doing a squat correctly can be a challenge. Holding a weight like a goblet while doing a squat is a great way to teach people good form. Want a challenge with your balance. Try a split squat with your back leg raised 12". You will be sure to feel the burn.
Creature of Habit
Doing the same exercises day after day? You don't need to change the exercise just change the volume.
"It's like a wave pattern so basically week one it's three sets of eight at a high intensity, week two is a lower intensity three sets of six, and then week three is the hard one of four sets of eight. So that's really pushing the envelope, but I will reward them in the fourth week in the de-load week where we do two sets of six."