Took a Break from the Gym? Get Back in the Groove with Full Body Workouts

Taking a break.
A hiatus.
Being lazy.
The new season of “Orange is the New Black” is on.
Eh.

Not sticking to our “plan” doesn’t always pan out the way we envision it in the beginning. The key is to not stay there and get back in the game.

(More great ideas of getting your shit together can be found here.)

A great quote by the late Theodore Roosevelt can be applied to just about every facet of your life, INCLUDING any new challenge or venture you get into.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Motivation, top of mt everest, everest

(photo credit: japantimes.co.jp)

Why a photo of the top of Mt. Everest? That’s a whole other subject!


Whenever I get into a funk or have to take a few days off at the gym, I always think “what will I do when I get back? I don’t want to leave anything out. Oh Gawd!” Yes… every.single.time.

How to I work through that? FULL BODY WORKOUTS!

I find it helps me jumpstart my motivation without feeling like “I missed something”. It’s a recharge and the next day, I can get back into my routine.

A few full body workouts examples:

Exercise A

-Barbell squat 3 sets 5-8 reps
-Bench press 3 sets 5-8 reps
-Dumbbell curls 4 sets 8-10 reps
-Triceps extension (rope) 4 sets 12-15 reps
-Shoulder press 3 sets 5-8 reps
Crunches (floor or bench) 4 sets 25 reps

Exercise B

-Leg press 4 sets 10-12 reps
Chest flys (cable or machine) 4 sets 5-8 reps
-Triceps (with straight bar, overhand/underhand) 4 sets 12-15 reps
Dumbbell shoulder raises (standing or sitting) 4 sets 5-8 reps
Hamstring curls 4 sets 10-12 reps
-Lat pull down 6 sets 5-8 reps
-Abs (rope pull down – weighted) 4 sets 25 reps

Exercise C

-Deadlifts 4 sets 3-5 reps
-Lunges (with dumbbells) 4 sets 10 each leg
-Bicep curl (rope) 4 sets 5-8 reps
-Skull-crushers (triceps) 4 sets 5-8 reps
-Pull ups (assigned or not) 4 sets 8-10 reps
-Side lateral raise (shoulders) 3 sets 10 reps
-Chest press (dumbbells) 3 sets 8 reps
-Sit ups (abs – decline bench weighted or not) 4 sets 20 reps


So regardless of how you -GET- back in arena, the most crucial part is that -you do-.

 

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