Have you been doing the same weight routine for months, or even years? You know, the one where you amble from one machine to the next as if you're stopping to smell the roses. Well stop!
Because there are no roses on that bicep curl machine unless one of the trainers is your secret Valentine, OK? And your Badass isn't going to get any tighter or leaner unless you pick up the pace and the intensity a bit.
This week, when my training partner Mack and I resumed our early-morning sessions after a week or so of holiday schedule craziness, he asked the question that reminded me why he rocks: "What do we want to do this year?" he said. "How should we change it up?"
And I, being a Badass who also rocks and never backs down to his challenges, was ready with an answer: "More supersets," I said. "And let's start adding in bursts of cardio."
We looked at each other, nodded in agreement, and got to work.
We did a circuit for our backs -- moving quickly from lat pulldowns to reverse pulls with a weighted barbell, and over to seated rows. And in between each set, we did 30 seconds of high knees. That's running in place, lifting the knees high like there are hot coals underneath you.
It was awesome! A new challenge that burned extra calories and woke up our bodies to 2010.
So here are a few options for sneaking in cardio bursts. Each should last 30 seconds, in between sets. As with everything, know your fitness level and limitations. But don't back down from the push that will make you stronger.
- High knees
- Mountain climbers
- Jumping jacks
- Plyometric lunges (Step your right foot into a lunge, and jump up, landing with the left foot in a lunge position)
- Burpees (Begin in a squat position with your hands on the floor in front of you. Kick your feet back, while simultaneously lowering yourself into a pushup. Quickly return your feet to the squat position, and from there leap up, arms raised, as high as possible.)
- Basketball shuffles (Drop low, butt in a squat position, and shuffle several steps to the side. Go back the other way, staying low)
- Butt kicks (Run in place, but instead lifting your knees in front of you, kick your feet up to your butt. Move quickly)
- Box jumps (Find a low bench or make a box using the Step class bench and risers. Start low and add risers as you get stronger. Jump up with both feet, landing both feet squarely on the top. Jump right back down. Up and down, up and down.)
I did some of these with one of my Spinning students on Sunday, and we felt whipped after 45 minutes. And today my hip flexors are still feeling the effects of the new routine. It wasn't easy, but I feel stronger and happy to have risen to the challenge. And that's Badass!
Coming up: Pudding and cookies for breakfast?! Suh-weet!