Do you ever get tired of doing the same basic strength routine that involves 3 sets of 10 reps? Do you want to bring up the intensity and add some spice to your workout? Try these fun and challenging formats that will bring you big results in no time!
AMRAP (As Many Rounds or Reps as Possible)
Example:
*15 minute clock
- 12 Dumbbell Thrusters
- 12 Dumbbell Plank Rows
- 20 Sit-ups
Repeat the 3 movements for as many rounds as possible in the 15 minute time frame
TABATA
Choose 1 or multiple exercises and perform them at a high-intensity for 20 seconds with a 10 second rest for 8 rounds. This workout only takes 4 minutes, but it will get your heart pumping!
Example:
- 20 sec Burpees
- 10 sec rest
- 20 sec Mountain Climbers
- 10 sec rest
- 20 sec Burpees
- 10 sec rest
- 20 sec Mountain Climbers
- 10 sec rest
- 20 sec Burpees
- 10 sec rest
- 20 sec Mountain Climbers
- 10 sec rest
- 20 sec Burpees
- 10 sec rest
- 20 sec Mountain Climbers
EMOM
Choose 1-2 exercises and set a rep range where you can perform the series of exercises at the top of every minute for the designated length of time.
Example:
For 10 minutes, complete these two exercises on the top of every minute. The remainder of that minute is your rest period before the next set begins.
- 10 Kettlebell Swings
- 5 Push-ups
CIRCUIT
Circuits consist of a series of exercises performed one right after another with minimal rest in-between. Circuits can be performed for a certain number of repetitions or can be time based.
Example:
- 40 sec Goblet Squats
- 20 sec rest/transition
- 40 sec Push-ups
- 20 sec rest/transition
- 40 sec TRX Rows
- 20 sec rest/transition
- 40 sec Plank
- 20 sec rest/transition
Repeat circuit 1-2 more times
COUNTDOWN/LADDER
Choose 1-3 exercises and decrease the number of reps every set
Example:
- 10 Squat Jumps
- 10 Push-ups
- 9 Squat Jumps
- 9 Push-ups
- 8 Squat Jumps
- 8 Push-ups…
*Go all the way down to 1
I hope this article gives you some different workout ideas to play with. Experiment with these formats by plugging in different exercises, repetition ranges, and timed intervals. The combinations of routines are endless.
About the Author:
Bryan Padilla graduated from San Jose State University with a Bachelor of Science degree in Kinesiology and a minor in Nutrition. Bryan has worked in the fitness industry for over 15 years. He is currently the Fitness Site Manager at SanDisk Corporation in Milpitas, CA. In addition, he is a certified personal trainer through the National Strength and Conditioning association. He also teaches Kickboxing, Boot Camp, & Insanity classes throughout the South Bay. Bryan’s other interest include basketball, travel, martial arts, and food.
