It can be really easy to get in a rut with your workouts. You love the exercises you’re doing, and you’re getting really good at them. It’s important to make sure you’re mixing it up and doing something different so that you keep seeing results.
I tend to stick to the same exercises over and over for lower body workouts. I ‘switch them up’ with different weights and reps. Last week, I added a couple exercises to challenge myself. The result? I got a great muscle burn the next day.
Single leg deadlifts are not easy. They require a lot of balance. I was able to complete 2 sets of 8 reps on each leg – but not without wobbling and having to steady myself with my lifted foot. I’m confident the more I do them, the better I’ll get. And the stronger I’ll get!
The other move I added in last week was smith machine squats. This was the first time I had ever done them. Because of that, I used less weight than I know I can squat with. Although somehow, they were more challenging than a regular squat!
In this workout, I also challenged my shoulders using heavier dumbbells than I usually use – 20 pounds! 2 sets of 10 reps was a PR for me.
Form is important! Make sure you know the moves
Seated shoulder press
Smith machine squats
Calf raises (I do not use an extra prop for height)
Single leg deadlifts (use dumbbells or kettlebell)
Posterior raises (Can perform bent over instead of on bench)
Looking for an upper body workout challenge? Try this triceps push-up circuit.