It is that time of year where you pack away the summer treats and start to get serious about your fitness again. You've been to the gym a few times now and have your list of favourite strength exercises you do regularly, but you are already starting to get bored with your routine. You remember a post I did last year on adding some zip into your workouts (this one here!) and refresh your strength training with some of my suggestions (well done!).
Instead of chancing that you are going to get bored in a few more weeks, which means your results are going to suffer, this blog post is a follow-up with even more training styles to keep you sweaty, strong, and satisfied! Time to step outside of your comfort zone once again!
Every Minute on the Minute (EMOM): This is a style of interval or circuit training where you complete an exercise for the desired number of reps every minute. Once you complete the desired number of reps you rest for the remainder of the minute. EMOM workouts are flexible! You can have 2 exercises and perform for 3-5 sets (or more), or you can have 5-10 exercises and repeat for 1-3 sets. Be creative!
For example, let’s say we choose 5 exercises for our EMOM, and we want to complete 4 sets or rounds in total. This is how it would look:
Minute 1: Goblet squat x 10 reps. Set your timer to begin, complete 10 reps. Once you have completed the 10 reps, rest for the remainder of the minute.
Minute 2: Kettlebell swings x 15 reps, rest the remainder of minute 2
Minute 3: Bent-over rows x 15, rest the remainder of minute 3
Minute 4: Burpees x 12, rest the remainder of minute 4
Minute 5: Overhead shoulder press x 15 reps, rest the remainder of minute 5
Repeat the above for 3 more rounds (for a total of 4 rounds). This workout should take 20 minutes.
Timed Circuits: Circuits are a great way to add intensity & efficiency into your workouts. Here are 2 variations of a timed circuit:
Timed Circuit A
Pick a total time for your circuit (ie: 10 minutes).
Choose 3-5 exercises
Choose the number of reps you wish to complete for each exercise (ie: 12 reps)
You will complete 1 set of each exercise for 12 reps then repeat for as many rounds/sets (AMAP = as many as possible) as you can in the 10 minute time frame.
Once 10 minutes is up you will stop. The goal is to have minimal rest between exercises in order to complete as many rounds as you can in the 10 minutes.
Timed Circuit B
Pick a total time for your circuit (ie: 10 minutes).
Choose 3-5 exercises
Choose the number of reps you wish to start with for each exercise (ie: 8 reps)
You will start with 8 reps of each exercise and add 2 reps every round.
Begin with heavier weight and decrease weight as you increase reps.
Repeat for as many rounds/sets (AMAP = as many as possible) as you can in the 10 minute time frame.
Once 10 minutes is up you will stop. The goal is to have minimal rest between exercises in order to complete as many rounds as you can in the 10 minutes.
Ladder Set: This means that that one exercise will increase by your desired number of reps, as the other exercise decreases by that same number of reps. You continue this increase and decrease of reps until the exercises have reversed in rep number. Your number of rounds will depend on the number of reps you want to go to.
For example (increase/decrease by 5 reps):
Round 1: Burpees x 5 reps; Goblet squat x 20 reps
Round 2: Burpees x 10 reps; Goblet squat x 15 reps
Round 3: Burpees x 15 reps; Goblet squat x 10 reps
Round 4: Burpees x 20 reps; Goblet squat x 5 reps
Timed Sets: These are timed sets. You will complete your exercises using an ‘on’ time and an ‘off’ time instead of reps. Repeat for the desired number of sets.
For example:
Bicep curls 30 seconds on / 15 seconds off x 3
Seated row 30 seconds on / 15 seconds off x 3
Timed Ladder Circuit: For this circuit you will increase your ‘on’ time and decrease your ‘off’ time for each round.
For example:
Round 1: 30 seconds on / 30 seconds off
Round 2: 40 seconds on / 20 seconds off
Round 3: 50 seconds on / 10 seconds off
Round 4: 60 seconds on / 0 seconds off
Endurance Circuit: This is a circuit where you alternate a high rep exercise with a timed exercise.
For example:
Walking lunges x 50 reps
Wall sit x 30 seconds
Diamond sit-ups x 50 reps
Front plank x 30 seconds
Descending Ladder Set: For this set you will start with your desired number of reps for each exercise for the first round. These reps should be completed with either bodyweight or a light weight. Each round you will decrease by a chosen number of reps, and try to increase the weight. You will continue until you complete your chosen number of reps for each exercise.
For example (using 10 as our descending number of reps):
Round 1: 40 lunges, 40 bicep curls, 40 squats.
Round 2: 30 lunges, 30 bicep curls, 30 squats.
Round 3: 20 lunges, 20, bicep curls, 20 squats.
Round 4: 10 lunges, 10 bicep curls, 10 squats.
What do all of these workout styles have in common?
Intensity!
Variety!
Creativity!
Boredom Busters!
Sweat!
Get to work & challenge your fitness!
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