Update your fitness goals and Partner Until you keep your workouts fun
Maria Sollon, MS, CSCS, PES
As we reach the midpoint of the year, it’s the perfect time to check in with those fitness goals we set in January. Do you remember these? They were full of excitement and promise, and now is the time to check in, reset your goals if they’ve changed or gotten off track, and reignite your fitness journey.
7 strategies to reignite your goals and stay inspired
Summer used to be the season of barbecues, beach trips and vacations, which can sometimes derail our fitness routine. Here are some powerful strategies to help you reset, refocus, and renew your fitness goals to stay on point and feel accomplished:
- Prioritize your time: Life is a whirlwind of events and distractions. To avoid getting carried away, prioritize your time. Set aside part of your day for something positive, like a workout. Treat it like an important meeting with your boss because, let’s face it, you are the boss of your life.
- Plan your workouts: Time flies when you’re having fun, so make sure you plan your sweat sessions. Treat them as non-negotiable appointments.
- Be flexible: If your usual workout isn’t possible, do your workout outdoors. Go for a run, swim or hike. Do whatever inspires you to stay active.
- Evaluate your goals often: Setting lofty goals is fantastic, but regular progress checks are key to achieving them. Think of it like a GPS that recalculates your route—sometimes adjustments are needed to stay on track. Ask yourself, “Is what I’m doing working?” If not, it’s time for a detour.
- Pick your poison: Indulgences are a part of life, just make sure they are done wisely and in moderation. If you love chocolate, allow yourself a small piece and not a whole bar. That way, you satisfy your craving without derailing your progress. Remember, it’s all about balance.
- 3P: Design, Preparation, Production: This is the trifecta of fitness success. Make a plan you can commit to, prepare for it so you’re ready, and then produce the results you want to achieve. Be accountable for your actions and celebrate your successes, no matter how small.
- Buddy Up: Exercising with a partner can make all the difference. They keep you motivated, focused and accountable, turning workouts into fun and rewarding sessions. Having someone to sweat with and cheer you on makes the journey more enjoyable. It’s a great choice when your workouts are feeling stale or you need some friendly competition to spice things up!
Partner Workout: The Ultimate Super Set Circuit
Challenge your muscles with a fun and effective super set circuit! The workout is designed to alternate between exercises performed ON and OFF Total Gym at intervals so each partner can work at their own strength level for the ultimate challenge.
This routine not only keeps you accountable, but also adds a social element to your workout. So get ready, grab your workout buddy and train hard together!
Equipment Required: Total Gym, hand weights, timer APP
Set up: Medium – High level, Squat Stand, Pull Up Bars attached
Instructions:
- Warm-up: Perform a series of dynamic movements to prepare your muscles for the workout.
- Super Set Circuit:
- The circuit contains 9 exercises grouped into supersets.
- Associate A performs an exercise in Total Gym while Associate B performs an exercise on the floor with hand weights for a set time (45 seconds), using the 15-second rest period to switch exercises.
- Repeat each superset twice, then move on to the next set of exercises and perform in the same manner.
- Once all the exercises are done twice, either finish with a cool down or if you have the energy, repeat the entire superset circuit two more rounds for the ultimate challenge! (2-4 sets total)
- Cool: Finish the workout with a series of stretches that help lengthen strained muscles, reduce soreness, and prepare you for your partner’s next workout!
Warm-up: 5 minutes
Super Set Circuit: (45 seconds ON, 15 seconds to switch exercises, repeat)
- Mini Squat Jumps and Squat & Press
- A: Lie on the Glide Board with your feet in the squat stand. Lower into a squat and jump up, extending through the legs. Land softly and immediately lower back into a squat position to repeat.
- B: Stand on the floor with weights in hands. Perform a squat keeping the spine elongated. Press the weights overhead while standing, repeat at your own pace with proper form.
- Alternate & Repeat
- Deadlift and Straight Leg Rows
- A: Perform a full range of pull-ups in Total Gym. The choice of handle position.
- B: Stand with weights in hands on front of thighs. Keep your core engaged, back straight and knees slightly bent as you hinge at the hips to bring the weights toward the toes. Return to a standing position while simultaneously performing a high-pull set.
- Alternate & Repeat
- Bike Jog and Stationary Lunges
- A: Lie on the Glide Board with your feet in the Squat Stand. Begin to run the legs and lift the upper body into a crunch. Once you have the rhythm, rotate the torso towards the opposite knee in a pedaling motion.
- B: Hold hand weights by sides of feet and assume a lunge stance (one foot forward and one foot back with rear heel lifted). At the same time bend both knees evenly to 90 degrees. Push through your front heel to return to a standing position. Do one side the first round, the other side the second round.
- Alternate & Repeat
- Push Ups and Side Plank Press
- A: Face away from the vertical column and kneel on the glide board in a modified plank position (glide board is open). Use the base of the squat to perform a push up.
- B: Assume a side plank on the floor with either one knee down (modified) or a full side plank (legs extended) and a weight in hand. Hold the side plank while reaching the weight of the hand toward the floor, then press up to the ceiling. Run one side the first round, the other side the second round.
- Alternate & Repeat
- 5 boards high
- Both partners play together.
- Both partners take a plank position on the floor across from each other about 3+ feet apart. (The further away, the harder.) Maintaining the plank position, begin alternating high 5 strikes to your partner’s hand. Modify with knees down or add a push up in between for more intensity.
Cool: 5 minutes
*See accompanying video for a demonstration of how to perform the workout*
Remember, fitness is a journey, not a destination. Check your goals regularly, reset them if necessary and keep moving forward. You got this!
Enjoy the journey, laugh along the way and don’t forget to high-five your friend!
Mary
@groovysweat
Leave‘s Log in!
IG | FB | TIKTOK | YouTube
