If you’re bored with your same old workout routine, your muscles probably are, too. And if you want to see results, you’re going to need to change things up.
Your body adapts to the same old routine. New routines help shake things up both physically and mentally. Also, as you get stronger, you have to kick up the challenge a notch if you want to continue to see results.
Try the following seven popular exercises with simple yet challenging variations to boost your results, up your calorie burn, and take your workout from good to great. Do these two to three times a week; start with one or two sets and work up to three to four sets of 10 to 12 reps, unless otherwise noted.
1) Side-to-Side Jumps
Plyometric side-to-side jumps (a.k.a. ski jumps). Ski jumps add intensity, work the deep muscle fibers and add an element of balance and coordination.
Place a jump rope or other divider on the floor next to you. Imagine you’re a skier doing moguls, and quickly jump side to side over the divider, taking care to land each time with your feet hip-width apart. Start with 50 jumps (25 per side).
2) Weighted Step-Up
This move uses weights (start with five- to eight-pound dumbbells) for greater glutes and core activation than lunges.
Place your right foot on a four to six-inch step or curb. Push off with the left leg to raise your body onto the step, placing the left foot next to the right foot. Slowly shift your weight to your right foot and lower your left foot back to the floor and completely step off platform by following with your right foot. Repeat 10 to 15 times, alternating lead legs.