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Oct 5, 2010

6 Ways to Improve Your Workouts

Hey guys and gals!  I hope everyone had a great weekend.  The
weather was outstanding to say the least.  It's about time, isn't
it?  Anyway, I have some workout tips as we enter cooler weather. I
hope you use these to improve your workouts.

Have a great week!

1. Change the tempo of your lifts.  For example, if you have been
lifting a weight for 2 seconds and lowering a weight for 1-2 seconds
,try something like this: Try explosively lifting a weight (but
under control!) and take about 4 seconds to lower the weight.

2. Try bodyweight exercises.  For example, if you have been doing
dumbbell squats, try using your own body weight for a 1-legged
squat.  If you see me around the gym, I'll show you how to do those.

3. Join a recreation league.  This could be pick-up basketball, tennis,
racket ball, etc., etc. You don't have to go to the gym 7 days a week to
stay active.
4.  Try supersets or circuits.  If you typically do a set of squats,
rest, than another set of squats, rest, etc., etc., try this
approach:  Do your first set of squats, then immediately the next
exercise in your program, and THEN rest.  You could also do this
in a circuit format... first exercise, second exercise, third
exercise, and then rest, etc., etc.

5. Try dumbbell swings in place of your "cardio".  At the end of
your workout, try doing dumbbell swings for 30 seconds, and then
rest for 30 seconds.  Do this for 10 minutes as your "interval"
workout. Again, if you see me at the gym, I'll be happy to show you
6. Try a pre-exhaust set.  What is that?  Who cares.  It just sounds
cool!   I'm kidding.  Do a set of push-ups (2 reps short of failure)
followed by a set of the dumbbell chest press.  That is an example
of a pre-exhaust set.  Good times.

This blog post, in it's entirety, was inspired by 3 people I have
seen in the last several days that had a look of, "Oh my gosh I'm
bored".  I certainly hope this helps :)
To your success,
Mike Whitfield, CFT, CFNC

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