5 Easy Steps to Simplify Your Workout and Get Better Results

For most people, working out less or simplifying activities doesn’t equate to better results.  But doing less is only one aspect to the equation; it’s what you’re doing less of and still doing that makes all the difference in the world.

Here are 5 tips to help simplify your workout and get better results.

1.)   Each week, write One Goal on a piece of paper with a pen and break it down in parts. Limit yourself to 3 tasks a day and focus on one goal a week.

• First set a timeline to achieve your goal
• Simplify it again to weekly goals
• Finally, break it down to daily tasks
• Place these 3 goals and tasks in an area where you see them often
  

2.)   Pick a consistent time to workout everyday. Consistency is the key to success.  If you have a busy schedule that doesn’t allow for much flexibility, try to workout as early as you can.  If you’re someone who only works out at night that’s ok too, just make sure to do it!

3.)   Never skip a workout more than two days in a row. Taking days off is completely different from skipping a workout. Getting better results is all about creating better habits:  stretching, nutrition, foam rolling, staying hydrated, and even just making it to the gym. If you consistently take or need the same day off every week, adjust your workout routine so you workout two days in a row, take a day off, and then workout another 2 days to finish off the week.

4.)   Find a workout buddy.  Working out with a friend is always more fun and holds you both accountable. Starting a new workout program can be a daunting task and a workout partner helps you feel more grounded and comfortable in a new environment.

5.)   Perform this workout or choose your own consisting of 2 circuits, 3 exercises each.  Perform the workout 4-5 days a week. By only doing 6 exercises and bunching them into 2 different circuits, it’s extremely time efficient and enables you to get your workout in, get out of the gym, and get on with your life. Here’s an example:

Circuit 1: Ball Slams, Pushaways, and Reverse Lunges (perform 5 sets of 10 reps of each exercise):

• Pushaways:  Using a slick service such as a tile or gym floor, grab two towels and place one hand on each while in a push-up position. Squeeze your glutes to stabilize your hips and reach out as far as you can with one arm.  Slide it back into position by pulling in with your hand and repeat on the other side
• Rest 30-45 seconds in between sets and give yourself a 2-3 minute rest before starting the next circuit

Circuit 2: Rear Foot Elevated Split Squats (RFESS), TRX Row, Push Up (Perform 4-5 sets of 8-10 reps each exercise):

• RFESS:   For beginners, I recommend starting off with only 3 sets. To perform a RFESS find a bench or a box, facing away from the bench reach back and place the top of your foot on the bench so your shoelaces are flat on the bench. Lower yourself down as you sit back into your hips. Drive through the heel to stand up and squeeze your glutes. You should feel this in the front leg behind the leg (glutes and hamstrings) and slightly in the quads (front of the leg). If you’re only feeling it in your quad sit back into your hips more and make sure the knee doesn’t travel forward.
• Rest 30-45 seconds between each set.

Chris Abbott is a personal trainer and owner of Total Fitness and Health. For more information, visit www.TotalfitnessandHealth.net “Like” personal trainer la on Facebook, or follow me @chris_abbott1.

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