When you workout consistently week after week, month after month, you inevitably reach a point when your routine becomes stale and you begin to lose motivation. Once boredom sets in, it can be hard to force yourself to perform the same old fitness routines. Don't let these fitness ruts prevent you from reaching your goals. When you need a break, try this energizing boredom buster workout. The time will fly and your body will feel great after this intense whirlwind of a workout!
Walking/Jogging/Running - 15 Minutes
You can do these exercises outside or in the gym on a treadmill. Warm up by walking for 5 minutes. After that, either continue walking (at a pace that makes it hard to talk), jogging or running, depending on your fitness level. Get in a total of 15 minutes of cardio to get your heart pumping!
Bicep Curls - 1 Minute
Stand with feet about hip-width apart, holding medium-heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, maintaining a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
One-Leg Squats - 2 Minutes (1 minute per leg)
Life one leg and try to keep it straight. Keeping your torso upright, slowly squat down. Rise back up. Start with eight to 12 and work your way up to 20. If one-leg is too much of a challenge, start with double-legged squats.
Sprints - 4 Minutes
Head back to the treadmill or the great outdoors and run a sprint as fast as you can without tiring out for 1 minute. Then walk or jog slowly for 1 minute. Repeat once more.
Side Plank - 2 Minutes (1 minute each side)
Lie on your side with your legs to the right side, place your left hand on the floor – directly below the shoulder. For balance, stack the feet or keep the bottom knee on the floor as you lift your body off the floor. Keep the core tight and engage your abdominals as you extend the right arm up toward the ceiling. Keep the body in one plane and hold for up to a minute. It's okay to take a break in the middle of that minute.
Two-Arm Tricep Kickbacks - 1 Minute
Begin by holding 2 weights in your hands. Keep a slight bend in your knees, and then lean forward from your waist. Pull back your upper arm so that it is next to (parallel) your body. Your arms should be bent at about 90 degree angles While keeping your upper arm next to your body, straighten your elbow. Hold for a brief second and then slowly lower to your starting position.
Sprints - 4 Minutes
Do the same sprint exercise as you did before. 1 minute sprint, 1 minute recovery.
The Bicycle - 2 Minutes
Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion.
Lunges - 1 Minute
With your back straight, chest up and abs tight, stand with one foot in front of you and the other on the ball of your foot behind you. Through a count of 10 seconds, drop your back knee toward the ground. When your knee is about 1 inch off the ground, hold for 2 seconds. Through a count of 10 seconds, return to starting position. Alternate legs for each lunge.
