Plateaus are a common obstacle in any kind of fitness program. After weeks and weeks of training, the body adapts and what was once hard is now easy. Exercise programs need to be changed regularly to continue to see progress and results, but it can be difficult to learn a new series of exercises and stick to a new routine.
You need to give your body new demands and stimuli, but don’t have to change your entire workout. A simple swap of one exercise for one that is similar in movement and style could be just what you need to give your body a new challenge. By adding small challenges, such as jumping or rotation, or by changing body position, these exercise swaps will kick up the intensity of your existing program.
Swap #1: Squats for Squat Jumps
Squat exercises mimic real-life movements and target the entire lower body, including the glutes, quadriceps and hamstrings. Squats also aid in joint flexibility through the hips, knees and ankle joints. A staple exercise in any strength-training program, squats can be performed anywhere and with no equipment necessary.
The squat jump takes the basic squat to the next level by adding explosive power. Use this exercise for a quick cardio pick me up, to increase your vertical jump, and to improve your daily and overall functionality.
How to: Squat Jump
Stand with your feet shoulder-width apart, arms hanging by your sides. Squat down until your knees are bent to 90 degrees; swing the arms behind you. Immediately swing your arms overhead and jump up as high as you can. Land softly back into the squat and immediately perform another jump. Perform two to three sets of 10 jumps.
Swap #2: Push-ups for Burpees
Whether you love them or hate them, there is no question that push-ups work, targeting the entire upper body, core, and even your glutes and quadriceps.
Swap out the push-up for a burpee and now you are talking about a serious return on your exercise investment. It also provides an ego boos, unrivaled by any other exercise.
How to: Burpee
Squat down and place your hands on the floor in front of you. Jump or walk both feet back to a high-plank position. Perform one push-up. Jump or walk both feet back in toward the hands. Jump up, reaching your arms overhead. Perform one to two sets of 10.
Swap #3: Lunges for Lunge Mountain Climbers
… Continue reading here.
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)
Video Rating: 0 / 5
CocoaVia Cocoa Extract Drink Mix, Cran-Raspberry, 30 ea
Dietary Supplement Helps Support Healthy Circulation* Naturally Flavored Mix 1 20 Calories Per Serving 4 250mg Cocoa Flavanols 3 No Artificial Colors or Flavors, Added Sugar Have You Had Your Cocoa Flavanols Today? br Get more out of life. Every way you can. Every day you can. Help keep your circulatory system healthy with CocoaVia daily cocoa extract supplement. Cocoa flavanols are scientifically proven to help support healthy circulation by helping your arteries stay flexible at any age* Help Support Healthy Circulation From Head to Toe* br When you feel your best, you feel ready for anything. That s why maintaining healthy circulation is so important. Your heart, brain, skin – even exercise performance – all depend on a healthy circulatory system for support. But as you age, your blood vessels may become less flexible and less able to expand when needed to keep circu
Price: $ 39.95
Sold by drugstore.com
CanDo Perf 100 10-5193 Low Powder Exercise Band 100 Yard Perf-100 Roll Green Medium
CanDo Perf-100 economic bulk size roll is the best value for large clinics* The CanDo Perf 100 offers a true 100 yard roll of exercise band in a convenient dispenser box* The band is perforated every 5 feet* There are 60 5-foot exercisers in each roll* To prepare exercise band for use simply pull 5 foot length from dispenser box and separate perforation line by hand* No scissors are needed!* CanDo high quality latex resistive exercise band has been used in clinics for rehabilitation, conditioning and training since 1987* It has become a well known staple of many physical therapy programs* CanDo exercise band is an economic solution for upper and lower body exercise* Lightweight, compact and portable* Durable* Effective when used alone, or with handles and anchors* Color-coded according to the exercise band?s resistance* CanDo is licensed to use the Thera-Band color sequence so resistance level is easily identified* Available in 8 levels of resistance for progressive exercise* Levels range in order of strength from least to greatest resistance: tan, yellow, red, green, blue, black, silver, gold* Uniform width – each band is 5″ wide* CanDo low powder exercise band is made of natural rubber latex, which may cause allergic reactions* For those with latex sensitivities, there are latex-free alternative offerings of CanDo exercise band* Malaysia
List Price: $ 101.58
Price: $ 101.58
Top 4 Nutrition Predictions in the New Year
Several food and nutrition trends were in the spotlight this year, including the continued rise of plant-based diets, non-dairy ice creams and superfoods that are blasts from the past — legumes, apples and cabbage. It can be easy to experience nutrition whiplash in the New Year, but don’t be a victim. Get a jump-start on […]
Yoga: The Alternate Routeto A Stress-free Street
If you are searching for a proven means to attain a healthy body in a healthy mind, then this time-tested system is for you. It is intensively researched and molded into a combined system by the Indian gurus down the ages. Be it spiritual, mental or physical, this technique can be practiced by anybody at […]
The Renowned Conditioning Styles Of The The Latest Mari Winsor’s Pilates Method Workout
With Mari Winsor’s Pilates Method becoming 1 of the greatest maturing types of exercise methods it has picked up oodles of attention on television, Radio and even from movie stars like Daisy Fuentes. In view of the fact that Mari Winsor’s Pilates Method was initiated by Joseph Pilates, a German National, there have been a […]
A Trainer’s Must-have Equipment List
Whether you’re a newly certified trainer or a seasoned trainer who is considering going solo, you’ll need a few pieces of fitness equipment to get started on your training journey. Although there are hundreds of body-weight exercises you can do with your clients, you’ll want some tools to keep them excited and challenged. You can […]
