fit tips

I know you have all heard about “muscle confusion” by now. It’s true that variations in cardio work and strength training help with endurance and keeping your body getting stronger. So now in the new season, it’s a good time to change it up! Here’s one of my favorite ways to put clients through workout. We do two cycles in this type of workout.

TIME YOUR REPS. Go for 1 minute, 30 or 45 seconds a set depending on how hard the exercise is for you. It’s a great way to shake things up in strength training. Start with simple, basic moves like a bicep curl, a tricep extension, a row, a chest press, a single leg squat and so on and so on. Take down your weight a little. For example if you usually use 12 pounds for biceps use 10s or 7s. Concentrate on extending and flexing evenly but moving through quickly. For your first set go through top to bottom with simple, basic moves.

For your second set experiment with combo movements such as:

• Supine on a stability ball chest fly and then tricep.
• Side lunge standing up with a lateral lift.
• Row and a woodchop.
• Crunch with a bicep curl.
• And the super favorite squat, bicep curl into an overhead press

There are so many! Of course, if you have machines available, go for it! Wow 1 minute of quick “efficiently extended and flexed” leg presses on a machine is brutally good.

Fall is here! Spend tons of time outside working out. Take in the cool, fresh air it is great for your spirit and muscles.