3 Ways to be Inspired in the Gym

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In this post we give you 3 ways to freshen up your gym sessions to get the best from them in the shortest amount of time which means you can shake up your workouts and get better results whilst not having to spend more time than necessary in the gym. So here we go…….

1. Introduce Circuit Sessions into Your Workouts

Circuits are a great way to work the whole of your body in a short amount of time and are, typically, performed in a class environment but there’s nothing to stop you putting them into your gym sessions. The idea is to choose a number of exercises , lets say 8 for our purposes today, that cover your upper, lower body, core and cardio and then repeat those exercises 2-3 times depending on how you are feeling and how much time you have.

Circuit Training

Circuit Training is a great way to improve strength and fitness

An example circuit could look like this :

Press Ups x 12, Lunges x 12, Ab Crunches x 12, Treadmill x 400mtrs run or walk

Lat Pulldown x 12, Kettlebell Squats x 12, Ab Crunches x 12, X-Trainer x 3 mins

You would need to workout your weights/speeds to make each exercise hard enough and, as we said, it can be repeated 2-3 times and it shouldn’t take you more than 20-25mins!

2. Superset Your Weights Sessions

So, if you are currently performing one set of weights and then resting for 45/60secs before doing the next set all this rest time can build up to quite a few minutes which could be saved. Obviously, rest time is important but you can reduce this time and still have an effective workout by introducing supersets in to your workouts.

Superset your weights sessions

Supersets focusing on major muscle groups gets you great results

Basically, supersets are two sets of exercises for two different muscle groups performed back-to-back without any rest so that whilst one muscle group is working the other one is “resting” but you are still working on the opposite set of muscles.

So, here are a couple of example superset sessions

Upper Body :

Chest Press/Seated Row 3 x12 of each

Lateral Shoulder Raise/Upright Row 3 x 12 each

Bicep Curl/Tricep Pushdown 3 x 12 each

Lower Body :

Bodyweight Squats/ Leg Curl 3 x12 each

Walking Lunges/ Leg Ext 3 x 12 each

Step Ups/ Ab Crunches 3 x 12 each

You can, of course, mix these two sessions up to suit your personal preferences and not just keep them as upper and lower body.

3. High Intensity Cardio

If you have ever spent half an hour slogging away on the treadmill or the cross trainer then I have good news! You dont have to any longer as it is more effective to perform high intensity short bursts with short rest inbetween than to plod along on the treadmill for ages and ages (unless you are training for a marathon of course!).

High Intensity Circuit based Training

Get Your Speed on!

So you can create your own high intensity cardio circuit to do in the same session as your weights or in a seprate session, whatever suits you best.

Also you can do this on the same piece of equipment or on several bits of kit, again depending on your personal preference. So a typical High Intensity cardio session could look like this :

Option A :

Bike or Treadmill for 20mins, 30 secs riding hard & fast/sprinting 30 secs resting at low level/walk

Option B :

Bike 10 mins 30/30 as in Option A

Treadmill 10 mins 30/30 as in Option A

Rower or X-Trainer 10 mins 30/30 as in Option A

With this workout you have a 20min or 30min choice of some high intensity cardio split up to make it a little more interesting and it’s more effective than long, steady state cardio.

So, these are our three ways to improve you efficiency & results when you go to the gym. Try them next time and let me know how you get on. Feedback is always welcome.

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