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 Refresh Your Workouts

 

Is your workout program getting old?  Tired of the same weight training cycle, circuit routine, or cardio exercise?  Many people get into a rut by repeating the same old plan week after week.  Your body needs change in order to best stimulate muscle growth and caloric expenditure.  So if you are not sure how to change things, here are a few examples of how to change the most common exercise routines.

 

The most common weight lifting plan is a split routine where lifters will complete the following chart week after week. 

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Chest and tri’s

Bench press

Military press

Triceps

Back/Biceps and legs:

Pullups

Pulldowns. Squats

Leg extension

Leg curls

Bicep curls

Cardio Option

Day

Usually bike or treadmill for 30-40 minutes

Repeat Monday

Leg Day

Squats

Leg ext

Leg press

Leg curls

Back and Biceps:

 

Pullups

Pulldowns Rows

curls

 

This plan is fine for a few weeks, but repeating the same exercises over and over without change can actually slow down growth no matter how hard you exercise.  If you are a lifter, add calisthenics into your workout to maximize burnout immediately after lifts such as: 

 

After each set of bench press – try a max set of pushups.  After a set of military press – try a Lightweight Shoulder workout as mentioned in the Shoulder Article  On leg day, try a short (3-5:00) cardio routine of biking at high levels of resistance in between sets of squats and leg press exercises. 

 

Another great way to change the routine is mix days together like:  Do all upper body one day – Chest, Triceps, shoulder, back and biceps.  Legs can be done mixed with cardio on the other days like this:  Sprint 100m followed by squats, lunges and heel raises.  Repeat that several times for a cardio and leg workout like no other.

 

                                            The Same Old Circuit Routine

Many circuit programs are popular in gyms these days.  Circuit training refers to a group of machines or calisthenics exercises repeated back to back with very little rest time in between exercises.  The goal is to get as much completed in a short period of time so you completely work all your major muscle groups.  These are very effective in building lean muscle mass and creating a cardio vascular component to your lifting routine.  However, the same exercises in the same order week after week can limit the positive affects of building lean muscle mass and increasing your metabolic rate.  Simply change the order of your routine or try lighter weight with more repetitions.  Doing your repetitions super-slow is a great option to do weekly.  Each repetition will take 20 seconds – 10 seconds up – 10 seconds down.  This is tough to do.  Also add crunches in between each exercise or jumping jacks to spice up the circuit.  See the Circuit Article for more tips.

 

                                    The Same Old Cardio Routine:

Many people will go to the gym, hop on a treadmill, bike or elliptical glider for 45:00 a day several days a week – week after week.  This can bet boring and your body can get used to the similar exertion level and actually not burn calories as efficiently after several weeks of the same routine.  Spice it up with some intervals – where you speed up the pace for 1-2 minutes and slow it back down to an easy pace to catch your breath for a 1-2 minute period.  See Interval Workout article for more ideas.

 

Instead of just one machine for an hour – try all three – Bike, Elliptical, or treadmill for 20:00 each – resting with an abdominal routine in between each 20:00 set.  See Rest with Crunches article for better ideas to mix abs with cardio workouts.

 

Hope these ideas will refresh your workouts.  If you have any questions, feel free to email me at stew@stewsmith.com. 

 


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

BOOKS / eBOOKS / DVDs

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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


    
  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


 


Some Titles Above available in Print Softcover Format

 

 
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