Give Yourself a Jump Start Workout
We all need to give our workout routine a jump start now and then. Changing your workout plan can be a big help in achieving success more rapidly, if it's properly planned. In fact, any routine that isn't planned is probably doomed to failure, simply because without a plan, you have no control over the outcome.
Plan your work and work your plan
You should begin any training program with a plan and a journal, the idea being to be able to map where you're going and leave a trail of information that will help you repeat what works for you and avoid what doesn't. I've seen people say they work out nearly every day, that are surprised to learn they averaged only two workouts per week. Keeping a journal is an invaluable tool to help you stay on track with your plan. It will also be your best method of spotting bumps and hiccups in your program early enough to fix them without losing momentum.
Jump start your routine
You'll need a couple of pairs of dumbbells for these routines, one set of 5-8 pounds and another set of 10-15 pounds, as well as a stability ball. Do the entire circuit three times, resting for one minute after each circuit. These will inject some change into your program and keep you moving steadily toward your goal:
1. Superstar Jump - this is a great exercise for your legs and glutes.
Standing with your feet spread slightly wider than your shoulders and your wrists crossed in front of your hips - lower your body to a squat and jump as high as you can, while spreading your arms and legs like a star. Land softly, returning to a squatting position and repeat fifteen times.
2. Round the Clock Lunge - this is another good one for the legs and butt.
Starting from a standing position with your feet at hip-width, lunge forward with your left leg. Then push off with your left leg, but instead of returning to the start position, you'll pivot your right foot inward and then return to the starting position. This will cause you to make a full circle in 6 or 7 lunges. Then switch legs and go back around, completing one rep. You can add weights to your hands if you like.
3. Side Squat with a Dead Lift - this is for the butt, legs and biceps.
Standing with your feet at hip-width and a dumbbell in each hand, step out to your right with your right foot, while you squat and curl the weights to your shoulders. Rise back up slowly and return to starting position, then bend at the hips while lowering the weights to your toes. Keep your back flat. Push forward with your hips when you rise back to the standing position. Reverse legs and repeat both sides eight times.
4. On the Ball Pushups - your chest, core, triceps and shoulders will feel this one.
With your hands on the stability ball, step your feet wide apart so your body is straight from the heels up to the head, then lower the chest down toward the ball. Press up for a total of 15 reps (if you have trouble with balance, place the ball up against the wall).
5. Leg Lifting Pike - this will work your core, your shoulders and your glutes.
Start from a push-up position, aligning your wrists under your shoulders with your shins balanced on the stability ball. Suck in your abs while lifting your butt straight up, causing the ball to roll in until your toes are on top. Lift your right leg as high as possible, then lower it and roll the ball back to the starting position. Repeat 10 times for each side.
6. Knee Twist - your core, chest and arms will benefit from this one.
Start with your hands on the floor, shoulder-width apart and your knees on the stability ball. Bending your knees 90 degrees and keeping your feet flexed, roll the ball to the left without moving your upper body. Turn your hips and legs to the left, then return to center, follow through to the right, completing one rep. Work up from 8 to 12 reps. If you have a hard time balancing, you can put the ball against the wall.
Cardio Add-on
Doing these circuits three times per week along with some HIIT can help you jump start your program. Here's a video that will give you some great tips on effective HIIT
Don't forget to concentrate on your form when you're working out. Getting sloppy can cost you a lot of the effectiveness of any exercise. Reminding yourself constantly to keep your chest high, shoulders back and arms straight will help you get a lot more out of your workout and avoid injuries.
Plan your work and work your plan
You should begin any training program with a plan and a journal, the idea being to be able to map where you're going and leave a trail of information that will help you repeat what works for you and avoid what doesn't. I've seen people say they work out nearly every day, that are surprised to learn they averaged only two workouts per week. Keeping a journal is an invaluable tool to help you stay on track with your plan. It will also be your best method of spotting bumps and hiccups in your program early enough to fix them without losing momentum.
Jump start your routine
You'll need a couple of pairs of dumbbells for these routines, one set of 5-8 pounds and another set of 10-15 pounds, as well as a stability ball. Do the entire circuit three times, resting for one minute after each circuit. These will inject some change into your program and keep you moving steadily toward your goal:
1. Superstar Jump - this is a great exercise for your legs and glutes.
Standing with your feet spread slightly wider than your shoulders and your wrists crossed in front of your hips - lower your body to a squat and jump as high as you can, while spreading your arms and legs like a star. Land softly, returning to a squatting position and repeat fifteen times.
2. Round the Clock Lunge - this is another good one for the legs and butt.
Starting from a standing position with your feet at hip-width, lunge forward with your left leg. Then push off with your left leg, but instead of returning to the start position, you'll pivot your right foot inward and then return to the starting position. This will cause you to make a full circle in 6 or 7 lunges. Then switch legs and go back around, completing one rep. You can add weights to your hands if you like.
3. Side Squat with a Dead Lift - this is for the butt, legs and biceps.
Standing with your feet at hip-width and a dumbbell in each hand, step out to your right with your right foot, while you squat and curl the weights to your shoulders. Rise back up slowly and return to starting position, then bend at the hips while lowering the weights to your toes. Keep your back flat. Push forward with your hips when you rise back to the standing position. Reverse legs and repeat both sides eight times.
4. On the Ball Pushups - your chest, core, triceps and shoulders will feel this one.
With your hands on the stability ball, step your feet wide apart so your body is straight from the heels up to the head, then lower the chest down toward the ball. Press up for a total of 15 reps (if you have trouble with balance, place the ball up against the wall).
5. Leg Lifting Pike - this will work your core, your shoulders and your glutes.
Start from a push-up position, aligning your wrists under your shoulders with your shins balanced on the stability ball. Suck in your abs while lifting your butt straight up, causing the ball to roll in until your toes are on top. Lift your right leg as high as possible, then lower it and roll the ball back to the starting position. Repeat 10 times for each side.
6. Knee Twist - your core, chest and arms will benefit from this one.
Start with your hands on the floor, shoulder-width apart and your knees on the stability ball. Bending your knees 90 degrees and keeping your feet flexed, roll the ball to the left without moving your upper body. Turn your hips and legs to the left, then return to center, follow through to the right, completing one rep. Work up from 8 to 12 reps. If you have a hard time balancing, you can put the ball against the wall.
Cardio Add-on
Doing these circuits three times per week along with some HIIT can help you jump start your program. Here's a video that will give you some great tips on effective HIIT
Don't forget to concentrate on your form when you're working out. Getting sloppy can cost you a lot of the effectiveness of any exercise. Reminding yourself constantly to keep your chest high, shoulders back and arms straight will help you get a lot more out of your workout and avoid injuries.
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