3 Ways to GET MORE From Your Workout!

Use the following three tips to bring your current routine up to the next level 🙂

1. Be Unstable:
Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance:
The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Use Intervals:
Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

If you are already exercising and not getting the results you desire, try to incorporate one of the above items to supercharge your results!

*** Better yet, here’s a workout that uses intervals and can be done with or without equipment (resistance).*** You can do it ANYWHERE for a fat burning core and cardio workout. You’ll get more out of this in 10 minutes than 60 minutes on the elliptical. Give it a try!

I call this workout a GRAND SLAM!

Beginners: Ladder these 4 exercises: 3, 6, 9, 6, 3 So that means, 3 reps of each, then 6 of each, 9 of each, and back down >, 6, 3 for 10-15 minutes.

Veterans: Ladder these 4 exercises: 5, 10, 15, 20, (and up or come back down). So that means, 5 reps of each, 10 of each, 15 of each, 20 of each > and either continue up by 5’s or come back down by 5’s. Max time 20 minutes.

  • Squat Thurst Knee Slam -or- Squat Thrust Med Ball Slam
  • Seated Twist (with or without Med Balll)
  • Squat Thrust to Overhead Pull (with or without Med Ball)
  • Woodchoppers (each side – with or without Med Ball)

Both my in-person and virtual members love that they get awesome results in LESS than 30 minutes a few times a week. Each session, whether at my gym or via my online program, is fresh and fun, but also yields time saving results instead of countless hours on a boring treadmill with no weight loss to show for it. This was just one example of quick, effective workouts you can do at home- no equipment required. That’s how my online/virtual clients get fit & firm from the comfort of their own home or on the road:)

Let me know if you give this Grand Slam workout a try!

Committed to your success,
-Summer Montabone, CSCS

Leave a Reply