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Challenge yourself and get out of your comfort zone! After all, if the same old movements that you’ve been doing haven’t gotten you to where you want to be, why continue to do them?

Erik Borenstein

Fitness is a Journey that Must Evolve

There are many obstacles along the road of life, and sticking to your training routine may not always be the best for your body. As you age and evolve, your fitness routine needs to evolve with you. What used to work then may not work now. For example, sticking to the same three sets of 10 reps might not be the most effective way to provide your body with the intramuscular stress needed to build, cut, or maintain, depending on your current or desired body, time frame and goals.

Keep your training new and exciting!

Take the time to check out different movements. For inspiration, try some of those classes that you’ve been eyeing for a while! Challenge yourself and get out of your comfort zone! After all, if the same old movements that you’ve been doing haven’t gotten you to where you want to be, why continue to do them? Just like changing the oil in your vehicle every 5000 miles, your exercise regimen should be changing. Here is a prime example:

I have a client who had come to me asking for a change in her current workout. We changed her routine, and after three months worth of training, she has dropped 7.2 % body fat and put on 3.4 pounds of lean muscle mass! (This was all trackable using our in Inbody scanner). Small changes led to big improvements!

So what do I mean by “evolving your current exercises?”

Start by changing the warm-up regimen (or adding one). Jump on a rower or the stair climber, or maybe hit the heavy bag for 3-5 minutes. Get a variety of stretches involved before your workout. Consider the different muscle groups that you want to train and learn how to stretch them properly, pre- and post-workout.

During the workout itself, try adding some bodyweight movements. They can be adapted for people of all ages and fitness levels, and there are hundreds of variations to choose from. Try tossing in some different timing elements for both rest periods and time under exertion. For example, instead of 10 reps try doing as many reps as you can in 15 seconds. Below is a sample work out with four exercises (along with an alternative easier exercise that accomplishes a similar goal.) I challenge everyone to try these! Get out of your old routine, or at least ADD to it!

**SAMPLE WORKOUT**
———————
🔻 Jump squats – or squat to the low box (bodyweight) – 30 seconds of work

Modification:

**30 seconds rest**

🔻Dumbbell squat thrust- or seated to standing shoulder press ( 5-20 lbs per Dumbbell) 30 seconds of work

Modification:

** 30 seconds rest **

🔻Plank- or leg extension.  Hold 45 seconds ( on forearms )

Modification:

**Superset**( go right into next listed workout with no resting )
🔻30 Jumping jacks or step outs

Modification:

45 seconds rest! Start over!

Repeat The entire circuit 3 times through let us know how you feel!

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About the Author

Erik Borenstein

Erik Borenstein

Erik Borenstein is a certified personal trainer at Fitness Incentive.

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