You reach over to smash the alarm clock against the wall because it’s time to drag yourself out of bed. You’re stumbling around in the dark trying not to wake anybody up so you can get yourself to the gym because the scale isn’t your friend.

stock-vector-illustration-of-alarm-clock-ringing-133189433

Sounds like fun, right?

So many things in our lives aren’t fun, but exercise shouldn’t be one of those things. Movement and exercise (for the most part) should be mostly enjoyable and not viewed as punishment.

If movement is enjoyed, you’re more likely to stick with it, and the results you want will be within reach.

Rather than dreading your gym time, add the following exercises to your routine. Who knows, you may even smile a little.

1. Have a ball

 Most gyms stock medicine balls  and they’re a great tool to add some variety to your training.  Most people use them for every weird and wonderful core exercise known to man, but the real magic happens when you throw them.

You release built up tension, increase your power and burn a ton of calories. Heavens forbid, you may even laugh.

Find a wall, grab a ball and try this med ball circuit.

1A. Squat toss–           8 reps

[youtube https://www.youtube.com/watch?v=-7fJAWO6Q2U&w=560&h=315]

1B. Slams–                  12 reps

[youtube https://www.youtube.com/watch?v=bHbr5SptuQU&w=560&h=315]

1C. Overhead throw–  12 reps

[youtube https://www.youtube.com/watch?v=Qo29urO_CEw&w=560&h=315]

1D. Twist throws–       6 reps on each side

[youtube https://www.youtube.com/watch?v=fi26fgPgcBg&w=560&h=315]

Rest as needed between exercises and circuits and do anywhere from three to four circuits.

2. Get competitive……… with yourself

Counting repetitions and trying to beat it next time is a great way to measure progress, and the process of counting may distract you from the burn you’re feeling.

Set the stopwatch for 30 seconds and do a many reps as you can with good form. Choose from the following exercises.

Bicep curls

[youtube https://www.youtube.com/watch?v=3g-1J2KkX_8&w=560&h=315]

Overhead triceps extension

[youtube https://www.youtube.com/watch?v=yOTCLRxSYYI&w=560&h=315]

Chest press

[youtube https://www.youtube.com/watch?v=WnvHGWPinOk&w=560&h=315]

Bodyweight squat

[youtube https://www.youtube.com/watch?v=UXJrBgI2RxA&w=560&h=315]

Be sure to “flex” afterwards.

3. Play

Remember what it was like to be a kid as you ran outside, played with your friends or reenacted your sporting heroes in the backyard? Close your eyes and imagine that for a moment. Good times, right? Here’s a few ideas to start you off.

  • Join a recreation league to play a sport you enjoyed during your childhood
  • Play hide and seek with your kids or other adults
  • Play catch, jump rope or hopscotch
  • Play fetch with your dog

Wrapping up

All movement is good movement, and you’ll be raising a sweat without even realizing it. Together, we can make exercise fun again.

 

 

 

 

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