These are just a few basics you can refer to quickly and easily make a simple workout harder – or to modify an advanced workout.
This is the easy one. Increase or decrease the resistance, or weight, you’re using.
This can be decreased with more rest, shorter intervals or you can ramp up your workout by reducing your rest periods and introducing plyometrics and sprinting to increase your workout intensity.
I love super slow – focusing on the negative part of the movement and reducing momentum is a surefire way to get that amazing sore feeling. Alternatively, pick up the reps and the pace for a circuit style workout.
Range of motion
There’s a great exercise most people know called 21’s – for bicep curls, you do 7 partial bicep curls at the bottom of the range, 7 at the top and 7 full ones. This fatigues the entire muscle. You can use this technique of focusing on a partial or full range depending on your goals.
And balance – I love to introduce variables because I find these exercises FUN. Single leg, on a Bosu, with a ball, carrying different sized loads – you can FEEL it all over.
Most workouts will have defined rest periods between exercises (or intervals in a cardio or HIIT session). Full recovery between sets can be important – especially for beginners. But lengthening or shortening rest times changes up the demand on your cardiovascular system.
Working out beyond your level is a waste of time so don’t feel bad about changing things up or down to suit your goals and level. You’ll come through injury-free but happy with your training.
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Also published on Medium.