Time: 15 minutes
Adding variety to your workouts is essential to keep yourself interested, motivated, and also to work all of your muscles instead of focusing on a few and ignoring others. If you are at a loss as to how to spice up your workouts, here are three great pieces of equipment you may not be familiar with, as well as a sample exercise for each.
The stability (Swiss) ball:
Ball push-up: Rest your shins or thighs (depending on your strength level) on top of the ball, with your back straight and your hands on the ground in a push-up position. Bend your elbows to a 90 degree angle, then return to starting position for a complete push-up.
The kettlebell is great for men and women who want to use a weight other than dumbbells, and is a bit more fun as it allows you to swing the kettlebell during certain exercises, plus, it strengthens your whole back.
The kettlebell squat: Stand with your feet wider than your hips, holding a heavy kettlebell with both hands in the middle. Bend your knees to 90 degrees, making sure to keep your back and torso straight, and refrain from swinging the kettlebell back and forth. Then straighten back up to the standing position without locking your knees between each squat. Take extra care to not hunch your back during these squats due to the added weight of the kettlebell.
The medicine ball:
This piece of equipment is very densely weighted ball, perfect for throwing or holding in strength training. Especially good for working the shoulders and core, medicine balls come in a variety of weights and can be used in the gym or at home.
The Russian Twist: Sit on a mat, holding a medicine ball with both hands, and find your center of balance on your sit-bones as you lift your legs up off the ground. Then, keeping your legs and torso off the ground, twist your torso to the left and right, extending and planting the medicine ball on each side before picking it up and twisting to the other side.
Hopefully by now you are knowledgeable in the ways of the gym, and how to lose weight. Spend time warming up, then hit the weights for twenty minutes to build muscle and raise your metabolic rate, then do your cardio, then do a cool-down. This routine is a basic one that will help anyone lose weight, however, just because you are following a routine doesn’t mean you should be doing the exact same exercises each time.