
Spicing Up Your Gym Routine
**NEW! Download this workout using the link at the end of this post!
Gym workouts are just two of the six workouts I do per week at the moment. Each week, I do:
- two yoga classes (hot, hatha, flow, yin, Pilates – whatever I feel I need on that day)
- two dance-based classes
- two gym workouts
This is working out well for me because it’s keeping each exercise new and fresh enough that I’m never getting bored.
(Haha I thought this was funny)
Getting bored mentally is a BIG issue for me when working out. Keeping myself motivated is all about having something new and exciting to look forward to – whether it’s a new class, a new gym outfit or a new exercise to try.
As much as I always wanted to be someone who could run endlessly day in and day out, I can’t because it just bores me too much. When I would go for a run, I would find myself mentally running a bit quicker to the choruses of the songs I was listening to, and then slowing down for the verses or just doing something that mimicked intervals, because I was bored keeping one pace all the time.
So I might never be a marathoner, no.
But, while I’ve always cursed my quick-to-boredom tendencies, they are actually my best friend when it comes to getting fit. Why?
Your body gets used to exercises super fast. Our bodies are amazing things that adapt quickly.
If you keep giving it the same workout it’ll just get used to it and stop working nearly as hard. That means fewer calories burned, fewer muscles challenged, and therefore less noticeable difference in muscle toning, which is usually what most of us are after, whether we want to gain or lose weight or maintain, all of us want a little extra toning, no?
You have to keep the muscles on their toes, by throwing new moves into the mix all the time.
That’s why I’ve come to really look forward to my twice-weekly gym sessions. Because they’re just twice a week I’m motivated to really put in the time to coming up with something interesting for each new workout. Sometimes this is browsing blogs and Pinterest for new circuits, and sometimes it’s making up my own, like today’s…
Here’s a fun circuit that I do that uses Tabata intervals for the cardio blasts in between the circuits (see my post on Tabata intervals here). For the circuits, I love combining two body parts into one exercise for maximum burn. So that’s what I’ve focused on in these circuits – it kept them nice and short and sweet, so you can do more reps and get more of a workoutย by moving quicker!
I hope you like it…!
Warm-up
Do cardio of choice for 5-10 minutes.
CIRCUIT 1 (repeat 3 times without rest):
- Ball Power Punch (as demonstrated by Vanessa Minnillo in the picture above, and in the link) x 10 each side
- Swiss ball pike with push-up x 10
- Dumbbell press and core roll x 10 each side
Rest 2 minutes.
Cardio blast:
Tabata intervals alternating between:
- mountain climbers
- jumping jacks
Rest 2 minutes.
CIRCUIT 2 (repeat 3 times without rest):
- Squat with overhead press x 10 (on a Bosu for challenge)
- Deadlift with row x 10
- Curtsy lunge with hammer curl x 10 each side
Rest 2 minutes.
Cardio blast:
Tabata intervals alternating between:
- hold 2-3lb weights in each hand and do fast air punches
- plie squat and pulse for length of interval
Rest 2 minutes.
CIRCUIT 3 (repeat 3 times without rest):
- Standing side crunch with leg up x 10 each side
- Russian twist with toe taps (hold medicine ball or heavy dumbbell) x 10 – SEE BELOW
I couldn’t find a video showing how to do the twist PLUS the toe taps so I’ll describe it. Twist to the left and when you’re back in centre, tap the floor with your left foot, raise it back up, tap with the right, raise it back up. Then twist to the right. That is 1 repetition.
Rest 2 minutes.
Cardio blast:
Tabata intervals alternating between:
- running on the spot, knees high
- abdominal hold (challenge = hold throughout the rest interval as well for a total of 30 seconds each time instead of 20)
Cool down and stretch!
DOWNLOAD THIS WORKOUT HERE: Spice Up Your Gym Routine circuit workout
February 9, 2012
Brittany @ Itty Bits of Balance
I’m right there with you on getting bored with workouts easily. I loveee HIIT and tabata workouts for the sole reason that they keep me entertained.
And maybe because they’re booty-kicking too ๐
February 9, 2012
Anna @ The Guiltless Life
HIIT is fantastic! I love Tabata because I think 4 minutes is just the perfect amount of time for anything, and I can basically do any exercise for 20 seconds at a time, right??
February 9, 2012
Katie
What a kick butt workout! Nice that you have the option to download it too!
Love the trex pic, I saw a shirt like that before!
Happy Thursday! <3
February 9, 2012
Anna @ The Guiltless Life
Thanks girl! I use the download link as much as anyone else haha. It’s super helpful!
I would LOVE that T-rex pic on a shirt, super awesome!
February 9, 2012
Sara @my less serious life
yes yes yes! i agree with this and great tips. i used to ONLY run and my body just got used to it. i have recently (as you know) started to incorporate different kinds of workouts into my routine and i have seen great results!
February 9, 2012
Anna @ The Guiltless Life
Thanks Sara! Glad you’ve been seeing such great results!
February 9, 2012
Kilee
Fun workout! I love workouts and am always looking for new ones to throw into the mix. I like to workout at home some days, go to the gym others and go for a run or hike when I feel like getting outdoors. Have a great day!
February 9, 2012
Anna @ The Guiltless Life
Sounds like a great mix. I love to keep things mixed up! Have a great day too Kilee!
February 9, 2012
Lisa @ Healthy Diaries
Great circuit! I do strength training circuits twice a week and cardio twice a week. The only way I can do the treadmill is to do some kind of interval training. Otherwise the time goes by sooooooo slow!
February 9, 2012
Anna @ The Guiltless Life
Thanks Lisa! I sooo hear you on the intervals!
February 9, 2012
Annie @ Naturally Sweet Recipes
Sounds intense! Love it! Sometimes we need to stretch ourselves and really kick butt. ๐
February 9, 2012
Anna @ The Guiltless Life
It is pretty intense, but it’s done within an hour and it gives you a great workout! Hope you enjoy it!
February 9, 2012
Fuel My Family
I get bored really easily as well so lately I have just been making up random circuits that take between 30-45 minutes to complete. Keeps my body and mind guessing so neither get bored!
February 9, 2012
Anna @ The Guiltless Life
That’s the best way to do it!
February 9, 2012
Jentry Nielsen
I get stuck in that rut of the same exercises sometimes! I know I need to start switching it up more! This looks like a good one! Can’t wait to try it out!
February 9, 2012
Anna @ The Guiltless Life
I hope you love this!
February 9, 2012
Kristine @ Busy But Healthy
Great workouts!!
February 9, 2012
Anna @ The Guiltless Life
Thanks Kristine, I hope you like this one!
February 9, 2012
Faith Fitness and Laughter
I LOVE tabata style workouts! ๐ This looks like a great one! I agree, as much as I would love to run all of the time, I just can’t do that. My body would hate me ๐
Thanks for the tips!
February 9, 2012
Anna @ The Guiltless Life
Running is obviously great for you cardio-wise but I find it so hard on my body! I hope you enjoy this workout!
February 17, 2012
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Shane
It can be boring at the gym sometimes. This article is very helpful Thanks for sharing!