Exercises to Try Coming Back from a Break
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This post is sponsored by Mountainside Fitness.
If you missed a week or two from the gym it can be a bit challenging to get back into the swing of things. I always feel a bit emotionally and physically discouraged, so I try to tackle exercises that will give me a good workout, but also aren't huge mountains to climb. I also will start my week back at the gym by working out my legs mostly because that's the strongest area of my body, and the area I feel most confident with.
WARM UP - Walk at a steep incline for 10 minutes on a treadmill. I usually set my speed to 4.0 and I set the incline to 8%. After five minutes you'll start feeling it. 10 minutes on a rowing machine is also a great way to get your heart pumping.
PLANKING - Every single time I go to the gym I spend time doing planks (center and left and right side planks). Try it. Spend 60 seconds in a center plank position, and then switch to your right side (hold for 30 seconds) and then your left side (hold for 30 seconds).
PUSH-UPS - Every workout I do push-ups. It's something that I have been committed to because they are the hardest exercise for me, and I never want to get back to a place where I can barely do 10 push ups. When I first started working out (this past May), 10 push-ups was my goal. Now 30 push-ups balanced on Bosu Ball is my goal. It works your core while working out your arms.
WALKING LUNGES - Lunges are one of my favorite exercises because I don't always feel the burn right away. The first set (20 walking lunges (10 for each leg)) always feels empowering and great. The second set is where the burn starts to kick in for me, but you're already committed. Make sure to rest in between sets for up to 30 seconds, and if you have it in you, go for three sets. You can also add weight with your lunges. I like to use sandbags, but dumbbells get the job done too.
ELEVATED HIP RAISES - I don't have much a of a butt, but I'm really trying to get one - or at least make what I have not jiggle. These elevated hip raises are awesome. You can even use a chair or a couch to do them. I do 3 sets of 15 hip raises.
ONE-LEGGED RESISTANCE BAND KICK-BACKS - I save these babies until the end because they are HAAARD. Three sets of ten on each side and you'll be burnin'.
After all of that I'll usually go back and do some more cardio, but I always make sure to get strength training in every workout.
Photos by Sarah Gray Portraits.
