Workout Progressions! This month we are focusing on Workout Progressions for Inspired to Be Fit! Learn some options for progressing your workout and feel the burn with a fun new workout!
LEARN & BURN: WORKOUT PROGRESSIONS + A NEW WORKOUT
Happy Monday, Friends!!
With a new month comes a new theme for the Inspired To Be Fit Community. This month, we are chatting Workout Progressions. How the heck to you go from doing bodyweight squats to squatting 200+ pounds? The are all kinds of factors that come into play, including progressions.
I shared different ways to do workout progressions when it comes to balance training a few months ago. Be sure to check it out for specifics. Today, I want to touch on acute variables that can be switched up in order to help you progress your workout and reach your goals.LEARN & BURN: Learn how to progress your workout! #itbf #sweatpink @fitapproach Click To Tweet
- REPETITIONS: a complete movement of a specific exercise, going through all three phases of motion, eccentric (muscle lengthening), isometric (holds) and concentric (shortening of muscle). Remember that typically, lighter weight is connected to higher reps and vise versa. Be sure to understand your rep range for your goals.
- SETS: a group of consecutive repetitions. There is an inverse relationship to reps, sets and intensity, meaning if you are lifting heavy for a few reps, you can go more sets. Lighter weight, with higher reps should be done for less sets.
- INTENSITY: an individual’s level of comfort compared to their max effort. Intensity is the most important variable, as it should align with your training goal and the way your workout is structured. If someone is had a goal to work on power, ie, Olympic lifts, I wouldn’t have them lift 30# weights, for 15 reps and 2-3 sets.
- TEMPO: the speed at which a repetition is performed. This variable can be manipulated based on training goals. Sample tempo changes include: 4/2/1 or 2/0/2 – eccentric/isometric/concentric.
- REST: the time taken to recover between repetitions or sets. Either people want ALL the rest breaks, or they want to workout with no rest, for a full hour. We need energy to perform a workout, meaning we need rest to replenish our energy stores, in order to continue with a workout. The shorter the rest, the less ATP is restored. The longer the rest, the more ATP stores are replenished. It takes 3 minutes for ATP stores to be fully replenished.
- VOLUME: total amount of work performed in a specified period. Volume is dependent on a number of variables and is inversely related to intensity. High volumes of high-intensity work for an extended period of time is not going to happen. If you are squatting at 90% of your max, it’s likely you will do 5 or 6 sets, of 5 reps. NOT, 2-3 sets of 10-15 reps.
- FREQUENCY: the number of training sessions performed in a specific amount of time. How many workouts you do per week should be related to all other variables. Switching it up throughout the week will lead to progress.
- DURATION: length of time of a workout or time spent in a certain phase of training. It’s not likely I’d recommend 2hrs of workouts to a new training client. Other factors must be taken into consideration.
- SELECTION: choosing what exercises to add to your workout. Doing crunches day after day is not likely to yield progress after a certain amount of time. Switch is up with the moves you choose.
Did you realize there were so many things you could switch up to make a solid workout? You could take a workout with 4 bodyweight moves and recreate the workout multiple times over, just based on the acute variables. Over the next month, I’ll be sharing workouts with different acute variables, so you can see how to switch things up.
Today’s workout is a fun one that combines some of my favorite moves. And my most recently used moves – if you were in my classes last week, you would have done these moves! This workout is a combination of strength and cardio, works the body unilaterally, builds core strength and it’s fun!
Be sure to check out the video. I offer modifications to all the moves!New Planes of Motion Lunge Your Heart Out Workout #itbf Click To Tweet
PLANES OF MOTION: LUNGE YOUR HEART OUT WORKOUT
- Step / Box / Bench
- a Mid Weight & Heavy Weight Set of Dumbbells
- Timer (I don’t go anywhere without my MiniMax)
You will complete 10 reps of each dumbbell move on each leg and each cardio move for 30 seconds, for 3 sets. Rest :30 sec between sets. Complete moves in prescribed order.
No-no’s and modifications can be seen in video.
- REVERSE LUNGE W/FRONTAL RAISE TO SL RDL W/BENT ROW: Stand on a box or step with dumbbells in hands at your side, shoulders back and down with pelvis slightly tucked. Perform a reverse lunge off the box, aiming to get a 90 degree angle on the leg that is on the box, while raising dumbbells in front of you, in a frontal raise. Drive through the heel on the box to stand back up. At the top of the box, perform a single leg romanian deadlift. At the bottom of the deadlift, perform a bent row, rowing elbow straight back and up. Return to to stand and continue with reps.
- SPRINTER: With one foot on box, come into low squat position on one leg. Other leg will move back and forth, along with arms, while standing leg remains in squat position.
- SIDE LUNGE W/LEG LIFT & UPRIGHT ROW: Stand with weights at side, shoulders back and down, pelvis slightly tucked. Move left foot out parallel to the right and sit butt back to perform a side lunge. At the bottom of the lunge, lift the left foot slightly. Return to stand and perform an upright row, ‘zipping’ the weights up and keeping the elbows out.
- SKATER: Coming into an athletic stance, jump from right to left, landing in heel. Squeeze glutes and inner thighs. Once you get a rhythm down, try to pick up the pace.
- TRANSVERSE LUNGE W/HIGH ROW: Stand with weights at side, shoulders back and down, pelvis slightly tucked. Turn to face the right side and perform a lunge. Straighten back leg as you hinge slightly to perform a high row. In your high row, lead with the elbows and squeeze shoulder blades together. Return to stand.
- TWISTING LUNGE JUMPS: Come into a lunge stance and lower, bending knees. Explode up out of the split lunge, twisting to the other side and landing back in a lunge position.
Don’t forget to share your fitness posts from the week in the Inspired To Be Fit Community. The Link-up stays open this week until Saturday!
I just joined the party with the Inspired To Be Fit Community! #itbf @burpees4bfast @jillconyers Click To Tweet
So, this weekend we had warm weather and it was GLORIOUS! Even though I did what felt like all the things between Saturday and Sunday, I still managed to enjoy the nice weather and go on a solid walk (while listening to a podcast, of course). Saturday, I taught a class, got nearly all my workouts for this month filmed and photographed – thanks to my seester. I made a delicious dinner and got a little blog work in.
Sunday, after heading to church early to set up, I taught another class and then spent about 2 hours doing food prep for the week – start to finish, ie. all the dishes were done. Then I tried my hand a skirt steak with pureed parsnips and sauteed broccoli/peppers. The skirt steak needed too cook a bit longer, even for my rare steak loving husband, but my goodness the marinade I concocted was a.may.zing. So good. I’m pretty sure I need to get the recipe to you soon!
What is your favorite way to progress a workout?
What did you do this weekend?
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