A Workout to Take You to the Next Fit Level

How many of you guys can agree that sometimes we can get in a workout lull. We do the same sit-ups, the same running trail, the same number of pushups, and lift the same weights over and over again. Even reading that has me starting to yawn a little … It’s time to mix it up and get back into your fierce fitness self again! We have guest blogger, Jenn, from FitBottomedGirls, helping us out on how to do it! Keep reading so we can stomp all over our workout boredom!


By Jennipher Walters, http://www.FitBottomedGirls.com

Stuck in a rut with workouts? It’s easy to do without even realizing it. You do your usual moves and grab the same weight of dumbbells. You go to swing kettlebells and pick up your usual weight. You decide to do some box jumps, and pick the same box height each day. The list goes on and on. As humans, it’s natural. We all kind of like routine, and we do it even without thinking. We just grab the weight or set the setting that works for us and go! But when was the last time you decided to take things up a notch?

When training for something like a 5K or marathon, people are used to pushing themselves a little farther and farther each week to see results. But when it comes to strength training, group exercise classes or boot camp workouts, I see people (myself included!) get a little more stuck in what I’ll call the “workout bubble.” That space where you grab the same weight or piece of equipment every time. Or, you never try the next hardest level for a move, like doing some push-ups on your toes! The space where you may start to get too comfy. After all, as you do the same moves over time you do get fitter and things become easier, meaning that you’re not getting as good of a workout as you were when you first started.

That said, I get the hesitation that sometimes comes with moving up in weight or difficulty. It feels hard. Intimidating. And it is for all of these reasons that I LOVE this Light-Medium-Heavy Workout. We do this workout at my gym the Fit Pit every now and again, and it’s just one of those WODs that forces you to bust out of your workout bubble. The whole point is to feel the difference between different weights — and help you to learn that you can shake things up a bit and go heavier.


Light-Medium-Heavy Workout

Warm-up: Do a light jog or fast walk for five minutes followed by 15 squats and 15 lunges.

WOD 1: Choose three kettlebells — one that’s light, medium and heavy for you. (I did 12-, 16- and 18-kilogram kettlebells.) Do the below kettlebell circuit four times through.

Light: 20 swings

Medium: 10 swings

Heavy: 5 swings

1:00 Rest

WOD 2: Repeat the format of WOD1 but sub kettlebells with wall ball.

Cool down: With some foam rolling.

After using the heavier weight, it totally changes your perspective on what you can do, right? Sure, it’s much, much heavier than what you’re used to, but you can do the lower rep count. And — this is the best part — it makes your “usual” weight seem much, much easier. Sometimes, it’s all about perspective. And this light-medium-heavy workout certainly gives you that!

A Little Bit About the Author, Jennipher Walters:


As co-founder of the FitBottomedGirls site, Jenn has several fitness credentials under her belt: She is an ACE-certified personal trainer, health coach, and advanced health and fitness specialist, and an AFAA-certified group exercise instructor. Jenn has a journalism degree from the University of Missouri and an MA in health journalism from the University of Minnesota. She has also written for numerous online publications including Shape magazine, Yahoo! Shine, SparkPeople, AOL’s Paw Nation and Diets in Review. In her free time, Jenn can be found challenging her husband to a wicked game of MarioKart on the Wii, chomping on kale, updating her 1960s-decorated home in Kansas City, Mo., doing CrossFit and running with her pup.

And guess what else? The FitBottomedGirls co-founders, Erin and Jenn, wrote a book! Yep, and you’re gonna love the title, “The Anit-Diet.” Check it out by clicking the link here! http://fitbottomedgirls.com/book/