Has your workout routine been giving you a headache recently? Perhaps you find it such a bore and not as challenging as when you first started out. Get ready to be lit up again! Here are 10 ways to spice up your current workout routine to get you back in the game.

1.  Super Set Your Workouts

If you’ve been resting in between your workouts, such as between sets of crunches and bodyweight squats, it’s time to combine them together with a super set. Simply perform them consecutively without rest to confuse the muscles and to raise your heart rate. Super sets are best if done on different muscle groups and they save a ton of time!

2.  Giant Set Your Workouts

After trying the super set for a period of time, you may find that it no longer holds the same intensity as you first had. At this point, it is time to add four exercises together to make it a giant set!

3. Adopt an alternating periodization in your training

Alternating periodization may seem like a big word, but the concept is fairly simple. All you’ve got to do is continue with your workout routine as per normal, except you change the rep scheme with each exercise. For body weight exercises, aim from 20 reps for the first session to 25 and 30 on subsequent sessions and so on.

4. Start a log

For many avid runners and weightlifters, starting a log may seem excessive and time consuming. However, if you’d like to really step up the challenge, logging your progress is a good way to monitor your fitness levels. Up your game with every session and you’ll see how challenging it truly gets.

5. Add resistance to your workout

Resistance training has often been overlooked simply because people assume it is too much of an overkill. However, what they don’t realise is that adding resistance not only tones your muscles further, but it builds your endurance. Use resistance bands, weighted chains and even plain weights in your workout!

6. Work to failure

Training to failure will greatly improve your strength levels if used once in a while. Try to incorporate training to failure once every two weeks to really give those muscles a good workout.

7. Workout with a partner

Working out with a partner can be great for both parties because competition can really bring your performance to the next level. Not to mention the extra motivation you have when working out with them, it will truly spice up your workout session.

8. Circuit Training

If you’re not already doing circuit training but merely just doing activities like running or swimming, perhaps you can get started with circuit style training. Click here for a list of circuit routines.

9. Calisthenics

When it comes to working out, you don’t have to hit the gym or lift weights in order to get a good work out in. Calisthenics or the art of working with motor movements in your body without weights are a great way to tone your body without spending money!

10. Split your training into different body parts

Utilising techniques from body building, you can split your workout routines into upper and lower body days. For example, Mon and Wednesday can be focussed on doing upper body exercises like chin ups and push ups while Friday and Sunday will be on lower body exercises like squats and lunges.

Our specialty at TFW Dupage is spicing up your workout routine. Contact us for more ideas!