Workouts get boring when you perform the same exercises over and over again. Eventually, you master these exercises and they lose their fitness benefits. Just like you need new experiences for an enjoyable life, your muscles need new movements for growth. Take the time to shake things up and retrain your muscles with these 5 Workout Moves You May Not be Doing, But Definitely Should.
Separately, these five workout moves help you to train your muscle groups in unique ways. The Arnold Press is a compound exercise that targets shoulders, lats, and triceps in a steady two-part move. Most ab exercises don’t fully work the core and promote stability, but the Boat Pose–a yoga move–does both. Plank rows with dumbbells are another compound exercise, except they focus on over six muscle groups. Tricep pushups are a twist on standard pushups that isolate the triceps for faster building and toning. Lastly, Jackknife sit-ups are a combined crunch and leg lift that stretches and builds upper and lower abs simultaneously.
Combined, these exercises offer out-the-box movements that rebuild, reshape, and refocus your workout routine. Once you become comfortable with each exercise, incorporate them into any of our other fitness workouts.
While you shake up your workout routine, try some new meals with 24 Lunch Recipes For Weight Loss.
5 Workout Moves You May Not be Doing, But Definitely Should
What to Do: Perform this workout 5 days a week.
What You’ll Need: A yoga mat or soft surface, an interval timer (available on most phones), and a set of medium dumbbells (see fitness level for suggestions).
Beginner Workout: Perform each exercise for 45 seconds with no rest in between the exercises. Complete four rounds with 30 seconds of rest in between each round. For dumbbell exercises, use 5 to 10 pound weights.
Intermediate Workout: Perform each exercise for 45 seconds with no rest in between the exercises. Complete four rounds with 30 seconds of rest in between each round. For dumbbell exercises, use 10 to 15 pound weights.
Advanced Workout: Perform each exercise for 1 minute with no rest in between the exercises. Complete five rounds with no rest in between each round. For dumbbell exercises, use 15 to 20 pound weights.
- Arnold Shoulder Press
- Boat Pose
- Plank Row w/ Dumbbells
- Triceps Pushups
- Jackknife Situps
Arnold Shoulder Press
Plank Row w/ Dumbbells
Once you’re done mastering these workout moves you may not be doing, jump into our Kettlebell HIIT Challenge for Women and use some equipment you may not be using regularly.