The new year is in full swing, which means you’re probably noticing how much more crowded your gym is all of a sudden.
Everyone has New Year’s resolutions to reach, right? But those crowds – and the lack of open equipment – make it a lot more challenging to get a good workout.
Spending more time waiting than working out can be a motivation killer, and we don’t want that to be you.
Here are three tips to help you get a great workout so you can get in-and-out of the gym and get on with the rest of your day. 🙌
Pick two opposing body parts, such as biceps and triceps, and do back-to-back exercises for each, with no rest between.
For example, do a barbell curl for biceps, then follow that immediately with a set of cable triceps pushdowns. Rest anywhere from 30-60 seconds, then repeat the superset. Not only do I love this time-saving aspect, supersets also produce a great muscle pump.
Here’s a sample biceps/triceps superset workout. Do 3-4 sets of 10-12 reps for each exercise.
• Seated Dumbbell Curl
• Dumbbell Lying Triceps Extension
• Dumbbell Hammer Curl
• Dumbell Overhead Triceps Extension
• Dumbbell Spider Curl
• Bench Dip
STAKE A CLAIM
Don’t won’t waste time wandering around the gym hoping to find an empty machine. Instead, grab an adjustable bench and a few sets of dumbbells to do a workout all in one spot. Here’s a sample chest workout you can do one of two ways:
– As a straight set workout, resting 45-60 seconds between each exercise
– As a Giant Set, where you perform all exercises in a row without resting until you complete the circuit
Do 3-4 sets and 12-15 reps of each exercise.
• Incline Dumbbell Press
• Dumbbell Bench Press
• Incline Dumbbell Flye
• Dumbbell Flye
CARDIO WITHOUT A MACHINE
Instead of waiting for the next treadmill, elliptical, step mill or bike, try this HIIT cardio circuit using just a bench. Here’s how:
Looking for more awesome training and nutrition information? Join NicoleWilkins.com for hundreds of workouts, training and nutrition tips, healthy recipes and more to help you transform your body and reach your fitness goals!
One of the biggest names in the fitness industry, Nicole Wilkins is a world-record holding four-time Figure Olympia Champion and 2012 IFPA Personal Trainer of the Year. Nicole earned her BA in Wellness, Health Promotion and Injury Prevention at Oakland University. The owner and founder of nPower Nutrition, Nicole has helped thousands of people start living a healthier lifestyle and reach their fitness goals.