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You make the workout hard

So this month we’ve changed up our training a bit at the gym and have been on a new progression.

A “back to basics” progression.

And apparently a few people complained that it was “too easy.” Which honestly made my jaw drop.

I’ve done basically all of the workouts in the progression and I’m sore as all get out. There have even been a few that have made my legs want to give out or my food to come up.

The workouts in our progression…Easy?!?!?

HAHAHAHHAHAHAHHAHAH! NOPE!

But as I began to really watch people around me do the workouts with me, I realized one big thing….They weren’t pushing THEMSELVES.

They were used to a more complex workout that forced them to become fatigued and when we simplified it, they just didn’t know how to push themselves through simple moves.

They didn’t know how to challenge themselves with weight….or rest…or reps…or ANYTHING!

And the worst part is that being able to push yourself is the KEY to success!

Any success for that matter.

I can write someone up a workout and diet plan, but if they don’t do it when I’m not there to push them….well they won’t make near the progress they could.

They need to be able to PUSH THEMSELVES.

Anyway, so I was watching people cruise through the same workout that was literally destroying me….And it started to piss me off.

Why are they wasting their time using weights that are way too light? Or why are they doing only 10 reps when they could do 12? How can they complain that crawling is easy when their butts are way up in the air!?!

And then I realized another key thing…Most people don’t really know what it means to push themselves. Their workouts have to be an hour long or they have to do some crazy moves to be satisfied that they got a great workout because they can’t challenge themselves enough with a simple squat.

Well let me just clarify something right here…YOU DON’T NEED FANCY MOVES OR HOURS OF WORKING OUT TO GET IN A KILLER WORKOUT!

You just need to make sure that you are challenging yourself with weights and reps and even rest times. You just need to make sure that you are doing moves correctly and getting the most out of them.

Not to ramble or side track, but let’s just pause a moment to think of a move that most people do incorrectly  – THE PUSH UP.

Most people don’t do the push up….They do the worm.

Their core is flopping around and the have scapular winging and their heads are jutting forward and their arms are out at some odd angle.

SANYO DIGITAL CAMERA

Found this on a crossfit website…The caption they had is that she is “working on her push ups.” I really hope someone corrected this form….OUCH…Sorry chica.

So of course they aren’t getting the most out of the move.

BUT neither are those guys who do keep a decent push up line but only move up and down an inch when they do their push ups.

THOSE DON’T COUNT! Think push ups are easy…THEN DO A FULL ONE! Lock your arms out at the top and hit your chest to the ground!!!

And then if that is too easy, PROGRESS THE MOVE. Move your feet up to a chair. Add a weight to your back.

Don’t just whine that it is easy and think you need to be doing some other fancy move.

MAKE THE MOST OUT OF SIMPLE MOVES!

Anyway, I’ve ranted enough. I’m just sick of hearing about how a workout is too easy because if you give a workout 100% effort, trust me….It won’t be easy!

So try this workout and REALLY REALLY give it everything you’ve got.

WARM UP

SAQ x5 rounds with a little rest in between each
Ladder ICKY Shuffle
Zigzag cone shuffle
Lateral step and throws x6 reps

REST

STRENGTH x5 rounds with little rest in between each round
Sandbag pull throughs x 8 each side
Sandbag Zercher lateral lunges x 8 each side
Circle crawls x 10

CONDITIONING x 5 at least double the rest to work

Sidewinders 25 seconds on as fast as you can

(The last can be subbed for any full body “sprint” activity for 25 seconds if you don’t have ropes)

This workout left me fatigued and sore. And I only did 8 reps on two of the strength things when many people did more. It is all about choosing a weight that you want to give up on before you’ve completed all your reps. Like with the lunges…I wanted to give up around 6 reps….Like literally just wanted to drop the bag and NEVER pick it up again! BUT choosing a challenging weight DOESN’T mean choosing a weight that you can’t use correct form with.

Anyway…CHALLENGE YOURSELF! Take a seemingly “easy/simple” workout and really focus on doing everything perfectly. Really choose a weight that makes your muscles scream. Push yourself to rest less or do more reps. PUSH YOURSELF!

Each second I am living for this day

Sometimes we get stuck in a bad cycle and we just can’t seem to pull ourselves out. Things seem to be going wrong and we can’t figure out how to fix them.

We just seem to keep digging ourselves a deeper and deeper hole.

Sometimes a change in your diet and exercise program can be just what you need.

Elle in “Legally Blonde” has a point: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”

Exercise does “give you endorphins.” Exercise can make you feel empowered, successful, strong and happy.

It is also something that is within your control to change.

Maybe you are stressed out at work or there is a family situation going on. There may be nothing at the moment that you can do to alleviate the stress of either.

But if you come in and workout – you can control that. Yes, sometimes you may be so stressed out that you feel like you can’t even spare a minute for yourself, BUT trust me you can!

Just take 20 minutes to push yourself and you will feel 100% better afterwards! You don’t have to workout for an hour to feel better!

This all goes back to my theory that training is therapy.

This post is dedicated to Erin who took control of her life and pushes herself to reach new heights each and every day! (And the title is from her!)

 

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