Category: Workouts (Page 1 of 2)

Trying to complete a great workout in a crowded gym can sometimes seem impossible. These are our top tips for surviving a busy gym. Plus, three printable workouts to keep as backup workouts. Click through or save this pin for later!

Crowded gym survival guide for beginners

Whether you’re just getting back in shape or you’ve been working out for the past year, the dreaded January crowded gym is enough to make anyone turn back on a resolution.

At The Athlete & the Mathlete, we believe in setting yourself up for success by eliminating as many obstacles as possible. Unfortunately, trying to find your best gym schedule can be a barrier in itself.

What’s worse? Trying to follow a new gym plan that might include workout methods that you’re not used to all while fighting for some space.

Buuuuuuut, we don’t think that’s a good reason to give up. Instead, we’ve put together our very best tips for navigating a crowded gym so that you can reach your goals anyway!

Find the best gym schedule for your fitness program

We’re letting you in on a little secret here: You don’t have to do your workout the same way everyone else does. In fact, as you plan your weekly gym calendar (a task that we highly recommend) keep yourself in-the-know when it comes to what everyone else is doing.

Call us crazy, but it sure seems like a lot of fitness plans start with chest workouts. What does that mean for you? It means that finding a free bench on Mondays is going to be a little difficult. But your Mondays can be used for cardio, a leg workout or a body weight workout. Save any workouts that require a bench for later in the week.

Speaking of body weight workouts, it’s almost always easier to find a mat at the gym than it is to find a piece of equipment. Plan your workouts accordingly.

Especially as a beginner, bodyweight workouts can be a great way to ease yourself into strength training. You’ll find that you can build up your strength, lose weight and tone up all by incorporating body weight workouts into your regular fitness schedule.

And finally, we recommend finding a way to avoid peak gym hours altogether. We’ve found that scheduling workouts early in the morning or after 7pm are the best way to avoid the gym crowds (even in early January). If these hours don’t fit into your schedule, try to utilize the weekends.

Many people believe that an effective fitness program has to begin on a Monday. Workout plans that start on Thursday work just as well. Going to the gym on a Thursday-Sunday schedule is great if you can commit to focusing on your goals on your weekends. Then, incorporate in-home workouts into your schedule Monday-Wednesday if necessary.

Related: How to make your Google calendar the ultimate fitness tracker

Study your workout

This crowded gym tip is pretty basic… don’t wait until you get to the gym to read through your workout. Set some time aside the night before to do the following:

  1. Read through the workout… top to bottom
  2. Determine the tools you’ll need (weights – know your size, gym equipment, a mat, etc.)
  3. Try to get a feel for how long the workout will take. That means, try to decide where you’ll need breaks and how long it will take you to transition from exercise to exercise.
  4. Find ways that you can switch up the order of your workout if the equipment you need isn’t available
  5. If you still have questions or concerns, take notes! Then you’ll know exactly what to ask the trainers at your gym before you start.

Related: Our three best 30 minute workouts!

Go in with a backup plan

Sometimes, you’ll find yourself on a time crunch (or you’ll just want to get the heck out of the crowded gym). For times like these, we recommend going to the gym with a backup plan.

Modifications can be used when you’re not able to snag the equipment you need to do your workout. A quick Google search can be used in a jam (but we recommend researching modifications before you get to the gym.) For example, a quick search for ‘lat pulldown substitute’ will tell you that pullups are another option.

But what if you’re not interested in modifications? Then you might need to be prepared to spend some extra downtime between exercises. If you’re OK with that, determine ahead of time what you’ll do in between exercises. We think this is a great time to add in some additional cardio work!

You might not be able to do the workout you were planning… .that’s OK.  You’re there, so make the most of your time. Take a few different plans with you that serve as back ups to make sure you’re getting a great workout in no matter what. In fact, we’ve created a few for you to print out and take with you to the gym for situations like these:

Understand unwritten crowded gym rules

Let’s be honest, the gym can be a little intimidating, and it’s even worse when it’s crowded. But, there a few unwritten gym rules that will help you navigate through the hustle and bustle like a pro.

  1. Clean your gym equipment after you use it. To follow this rule, you just need to know when to clean your stuff. Basically… Any time you’re sweating a lot on a piece of equipment, you’ll want to clean it. That means, wipe down your bench after you use it and anytime you’re on a piece of cardio equipment for a long time, you’ll want to clean it as well. However, don’t feel like you need to wipe down your dumbbells or barbells when you’re done using them.
  2. Put your weights away. Remember the cleanup rule when you were a kid? Put the stuff back where you found it.
  3. No small talk with someone with headphones in. Now, asking someone if a bench or treadmill is being used is no problem, but let’s keep it at that. If someone is using headphones, it means that they want to listen to their music.
  4. Just because you don’t see someone using the equipment, doesn’t mean it’s free. This one is sometimes the hardest unwritten rule to get used to. It’s not uncommon for a gym-goer to use multiple pieces of equipment in what’s called a superset. So, if you see an empty bench or machine, it’s not a bad idea to ask someone around you if the equipment is free.

Don’t freak out!

Our number one crowded gym tip is to take it easy on yourself. Getting to the gym is the first hurdle you’ve jumped. While you’re there, do your best to make the most of it (even if it means changing things up).

Do you have your own tips for surviving a crowded gym? Share them with us in a comment below!

Save

Save

Save

Save

Save

Save

Save

Save

Save

There was an issue loading your timed LeadBox™. Please check plugin settings.
No matter how much you love your gym, you probably still don't want to spend too much time there. That's why we try to make most of our workouts 30 minutes or less. Why? Because you can get just as much done with a 30 minute workout as you can with a 60 minute workout if you do it right. Click through for our three best short workouts, or save this pin for later!

Our three best 30 minute workouts!

No matter how much you love your gym, you probably still don’t want to spend too much time there. Please. There are about 20 other things I’d like to be doing with my time. That’s why we try to make most of our workouts 30 minutes or less. Why? Because you can get just as much done with a 30 minute workout as you can with a 60 minute workout if you do it right.

We talk about this subject a lot. So much, in fact that we wanted to do a quick round-up of our favorite 30 minute workouts (maybe less if you hustle!).

30 minute workout #1: Get sweaty

Our number one quick workout is short, but it will get you nice and sweaty. You will definitely be thanking us for this one tomorrow morning. Why do we love it? Because this workout combines our favorite body weight exercises and dumbell exercises to give you a totally efficient workout in no time

Workout routine that’s over in 30 minutes

30 minute workout #2: Hiit it, gurrrrl

Have we mentioned lately that we love, love, LOVE us some HIIT workouts. They’re fast, they’re challenging and they WORK! Why? Because you’re combining strength AND cardio AND some seriously intense movements. But never fear! The short rest periods will allow you to regain your energy between sets.

HIIT for Beginners: Burn calories quickly!

30 minute workout #3: Totally tabata

Tabata is great for those of us with short attention spans. Tabata workouts are made of cycles of 20 seconds of work and 10 seconds of rest. Sound too easy? Try this workout and then get back to us.

Workout burnout? Tabata training can help!

 

this week

Oh look at that! We just planned THREE of your workouts for this. And they’re all 30 minutes or less! Leave a comment to let us know what you’ll be doing with the hour and a half you’ve saved!

Save

Save

Save

Save

There was an issue loading your timed LeadBox™. Please check plugin settings.

Workout burnout? Tabata training can help!

Ever wanted to get a whole workout done in just minutes? Well there’s a realistic and effective way to do just that! Tabata training involves short bursts of 100% work followed by very short periods of rest. The rest periods are just long enough to allow you to recover so that you can go back to using 100% of your energy.

Read More

There was an issue loading your timed LeadBox™. Please check plugin settings.
What’s in a great workout? We believe a mix of cardio, strength and a serious endorphin rush make for an awesome workout formula. But getting all of that in an efficient 15 minute workout? Well that’s just madness. Or not. Click through for extra tips to help through this killer HIIT workout or save this pin for later!

15 minute workout that burns fat and tones muscles

What’s in a great workout? We believe a mix of cardio, strength and a serious endorphin rush make for an awesome workout formula. But getting all of that in an efficient 15 minute workout? Well that’s just madness. Or not.

If you’ve spent most of your life believing that a really good workout has to last at least 30 minutes, this might seem way too good to be true. But, we think you’ll believe in our methods of madness somewhere around minute five.

Related: HIIT for Beginners: Burn calories quickly!

Read More

There was an issue loading your timed LeadBox™. Please check plugin settings.
HIIT can be mastered at almost any level of fitness if you choose the right workout. As a beginner, HIIT will allow you to keep your workouts short and efficient so that you can get in and out of the gym and move on with your day. Get the download on HIIT and checkout the included workout, or save this pin for later!

HIIT for Beginners: Burn calories quickly!

Why HIIT for beginners?

If you’re like us, you’ve noticed that HIIT (High Intensity Interval Training) workouts have been creating quite a buzz lately. We think it’s for a good reason.

The name may sound advanced, but HIIT can be mastered at almost any level of fitness if you choose the right workout. As a beginner, HIIT will allow you to keep your workouts short and efficient so that you can get in and out of the gym and move on with your day.

Read More

There was an issue loading your timed LeadBox™. Please check plugin settings.

Workout routine that’s over in 30 minutes

Sometimes you just want shorten your workout routine to get in and out of the gym as quickly as possible.

Lucky for you, that’s OK. Actually, it’s more than OK… sometimes it’s actually the best way to workout.

You see, when you shorten your workout and add spurts of high intensity and strength to your workout routine, you’re kicking up your metabolism and allowing your body to continue burning calories all day long.

Why quick workout routines are effective

You can burn more calories in less time. Quick workout routines should involve a strength component so that you can build muscle and burn fat at the same time.

Think about it this way: Why spend 30 minutes doing strength training plus 30 minutes on the treadmill when you can combine strength training and cardio into one intense and quick workout?

With quick and intense workouts, you’ll find that you lower your chances of getting bored at the gym. Also, you’re more likely to get yourself motivated for a workout that you know will only last 30 minutes.

Quick workout routines should involve a strength component so that you can build muscle and burn fat at the same time.

Why this workout routine will work for you

This workout routine will work all of your key muscles groups. You will burn a ton of calories and feel good about the time you’ve spent in the gym.

Take a quick look at last week’s post that outlines 5 strength training exercises for beginners because you’ll see most of them in this workout.

This workout is set up into sections. Each section will feature 2 exercises that you will alternate for 4 rounds (called sets). Do as many reps as you can in the amount of time listed for each exercise. Then, for each round try to match or beat your previous number.

Workout routine:

Warm up

Jumping jacks for 30 seconds/ Plank for 30 seconds Complete 4 rounds and take a 1 minute break after the 4th round

Part 1

Push up for 30 seconds/ Lunge in place alternating legs for 30 seconds Complete 4 rounds and take a 1 minute break after 4th round

Part 2

Bench dips for 30 seconds/ Squat for 30 seconds Complete 4 rounds and take a 1 minute brake after the 4th round

Part 3

One Arm Row for 30 seconds each arm/ Gate Squat for 30 seconds Complete 4 rounds and take a 1 minute break after 4th round

Part 4

Shoulder Touch for 30 seconds/ Burpee for 30 seconds Complete 4 rounds and take a 1 minute break after 4th round

Part 5

Sit up for 30 seconds/ Lying Leg Raise for 30 seconds Only do 3 rounds of this one!

Once you’ve completed this workout routine, be sure to drink a lot of water and a protein shake. Then, feel good about the rest of your day because you’ve gained back some time from your shortened workout and burned some extra calories. You are so freaking smart!

Still feeling unsure about strength training? We’re just not convincing you to get your soon-to-be-toned booty to the gym? Tell us why!

What's the biggest challenge you face in adding strength training to your workout routine?

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

There was an issue loading your timed LeadBox™. Please check plugin settings.
5 strength training exercises that you can master! All five of these moves work a different muscle group and while basic, will allow you to start feeling comfortable with this workout style. Click through or save this pin for later!

5 strength training exercises for beginners

We’re so excited to continue our strength training series which is focused on all of the tools, tricks and tips you need to take on strength training like a pro!

Earlier this week we gave you an introduction to the strength training, which hopefully answered any questions you had before getting started.

Today, we want to give you 5 strength training exercises that you can master! All five of these moves work a different muscle group and while basic, will allow you to start feeling comfortable with this workout style.

Read More

There was an issue loading your timed LeadBox™. Please check plugin settings.
This off-day recovery workout will help keep you active on your rest days. Use this workout to work up a little bit of a sweat, but don't push yourself too hard. Save this pin for your next rest day and click through for a FREE workout planner.

Off day recovery workout

Hello again. As I sit here today with all of my muscles sore and achy, I also have this drive and excitement of starting a new fitness routine that I have never done before. It has given me a challenge and that is something I have not had since college when I was in competitive athletics.

I want to go back into the gym but there is no way another workout of that intensity would be anything except detrimental to my body. So now what to do? I have two options one: do something in my living room or two: stop by the clubhouse of my apartment complex and do something low impact that still gives me a challenge.

Because I live on the second floor I think I will respect the neighbors and get on an elliptical. Here is a workout for an off day or an active rest day. This is also great if you’re looking for a low-impact cardio workout. Best of all you can watch your favorite 30 minute show and have it finished by the end.

Make sure speed is moderate for you. Shouldn’t be killer but should work up a little sweat.

– Aaron

There was an issue loading your timed LeadBox™. Please check plugin settings.

How to do a squat

It’s easy to get lost in the simplicity of a squat during a workout. Step 1: sit in imaginary chair. Step 2: stand up from imaginary chair. Keeping the following notes in mind will allow you to squat with the best of ‘em!

IMG_1281

Photo Feb 14, 1 05 08 PM

  1. Back should be straight and chest should be elevated
  2. Knees should not drive forward, but should remain directly above your ankles
  3. Keep your feet flat, your weight should drive through your heels. In fact, you should be able to wiggle your toes at any time
  4. Knees should stay in a straight line, don’t bend them in or out

Next try a plank and a lunge!

There was an issue loading your timed LeadBox™. Please check plugin settings.

No-run treadmill workout

Just because you’re not a runner doesn’t mean you can’t get hot and sweaty with the treadmill this Valentine’s Day. (See what I did there?) Some days I’m just not motivated for my workout. Usually, if I can just get my butt into my workout clothes and out the door, the rest is easy. But… some days when I get to the gym, face-to-face with whatever torture machine I’ve planned on using, I become even less motivated.

It’s best to have a backup plan ready for these situations, and there are several great reasons to keep this one in your back pocket. For starters, because it’s a walking workout, I immediately scoff and think ‘Oh, I can handle this.’ Also, because it’s broken down into short intervals, I can avoid the boredom that can come with longer workouts.

So that’s how I trick myself… but once I’m about 8 minutes in (when it’s too late to turn back), I remember why this no-run workout actually kind of sucks. The steep incline gets my heart rate up right away. The ‘no hands’ intervals force my glutes and hamstrings to work to keep up with the speed of the treadmill while my core is working to keep me balanced. The backwards intervals felt a little silly the first time I did them, but eventually I came to appreciate the unexpected switch.

Try out this no-run interval workout and let me know what you think!

no run workout

Need something nerdy to keep you moving (and distracted)? I listened to this episode of Reply All while I did this workout.

[sgmb id=”1″]

There was an issue loading your timed LeadBox™. Please check plugin settings.

Page 1 of 2

Powered by WordPress & Theme by Anders Norén