Are you at a plateau in your fitness efforts? It is time to rev-up your workouts. An exercise physiologist in Darien, Connecticut, Tom Holland, M.S. suggests that you keep your muscles guessing by stressing your muscles now and then. During this period, work every muscle three to four days in a row. Perform each set with little or no rest in between.
This fast-paced circuit will eliminate your plateau in no time. Execute 8-12 reps of each exercise. Replicate the circuit three times. Rest for two minutes at the end of each circuit. Pick a dumbbell that will exhaustion your muscle by the 10th or 12th rep.
Pushups – Get on your hands and toes (or knees) on the floor. Hands flat on the ground shoulder-width apart. With fingers facing forward or slightly turned in, lower body toward the ground, elbows flared out just a little. Keep your abs tight and push up until arms are fully extended. Keep your head aligned with your spine. Do not bend from the waist and do not allow your lower back to sag.
Forward Lunges – Hands on your sides, stand with feet together. Step forward with right leg into a lunge. Focus on dropping hips toward the ground rather than driving hips forward. With back straight, lower body to a comfortable position, until front thigh is parallel to the ground. Firmly push off with your front leg to return to start. Switch legs and repeat. 8 to 12 repetitions per leg.
Dumbbell Chest Press on Ball – Grab a pair of dumbbells and sit on a stability ball, walk your feet forward until your head and shoulders rest on the ball, feet flat on the floor, knees bent 90 degrees, Squeeze glutes and abs tightly throughout the set to stabilize your body. With palms facing forward, raise dumbbells to chest level. Press weights up over chest, then lower to start position.
Squats – Stand with feet shoulder-width apart toes facing forward or slightly out. Hold a pair of heavy dumbbells on each hand. Arms hang straight down. Sink hips toward the ground rather than pushing hips forward and bend knees until thighs are parallel to the floor. Back should be straight at roughly 45 degrees from hips. Eyes looking straight ahead. Extend legs and straighten up to standing position.
Dumbbell rows — Place one knee and one hand on a workout bench, stability ball, or a large chair. Your back should be parallel to the floor. Align head with your spine. With your free hand, lift the dumbbell straight up to your torso. Keep the elbow close to the body and point it slightly toward the ceiling. Concentrate on your back muscles. Hold for 1 second before slowly lowering the weight to a dead hanging position. Switch to the other side after 8-12 reps.
Crunches on Ball — Sit on a Swiss ball and slowly lean back and roll on the ball until the curve of your back lies on the ball. Place hands behind your ears. Tighten abs as you exhale and slowly raise head and shoulders toward the ceiling. Lower shoulders and repeat. Do 15-20 reps.
Traveling lunge with shoulder press – With arms to your sides, hold a pair dumbbells on each hand palms facing forward. Step forward with your left leg into a lunge. See instructions above on proper lunges. Curl the dumbbells to your chest as you sink down. As you rise, rotate wrists so that your palms face forward and press the dumbbells overhead. Bring feet together and lower your weights. Repeat, stepping right leg forward.
Add or mix the following to spice up your workout:
1) Add plyometric drills immediately after an exercise that works the same muscle group. Example, after a set of squats, do 10 squat jumps. Start in the squat position, jump up and extend your arms overhead. Land softly with knees bent and arms swinging behind you.
2) Add 30 seconds of intense cardio, such as jumping rope or high knee lifts between sets of the weighted exercises above. This burns a higher percentage of calories from fat. Go for at least a minute if you do less intense cardio, such as jogging in place.
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