How To Intensify Your Workouts At Home
Bored or hitting a plateau working out at home? We know some of your have built an at home routine with different types of equipment but what if you only have 3lb or 5lb weights? Can you still get an effective workout at home? The answer is YES!
Here are some ways in which you can intensify your workouts at home or even at the gym when you feel like you are bored or not seeing much change in body composition …
1. Add a pulse to your exercise – an inch or two of an additional pulse in your lunge or squat will have the muscle burning overtime. And you are adding additional reps.
2. Less rest time in between exercises and circuits or supersets – To “superset” means you perform two exercises back to back with no rest. Example:
Repeat 3 times no breaks
This puts your muscles at work for longer (overloading) and leaves no time for recovery which means it will fatigue your muscles faster. It will intensify your workout and save you time since there is no added rest period. And let’s be real – sometimes during our rest periods we can get “distracted” by things like our phones or computer.
3. Negative reps: This technique is used when we slow down the time it takes to perform part of an exercise in order to keep the muscle under tension for longer. Think of it like adding a pause during a push-up when you’re half way in the rep or lowering your chest press down slower than you would press up.
The point overall here is to put your muscles under tension for a longer period of time or to change it up and confuse them. You can introduce a variety of exercises, which is what we do in the studio with our clients and in our online programs.
Muscles have memory and can get use to repetitive movements and routines. In order for change you have to change the routine.
You don’t have to do all three at once, try one, change it up.
Date of post: 10/16/20
Written by: Jenna Fisher