You’re in luck! You are about to be one of those people that walks around the gym with a sheet of paper and a purpose. Or at least have some idea what to do when you’re creating a workout to do in your own home.

A few weeks ago I stumbled upon GainFitness.com. This tool allows you to select your available equipment, workout time, and area of . . . → Read More: Gain Fitness: Build your own workout]]>

Ever see someone in the gym and wonder ‘What the heck are they doing?’ or ‘How did they come up with THAT’ or ‘I wish I knew some awesome exercises like that. All I do are crunches.’

You’re in luck! You are about to be one of those people that walks around the gym with a sheet of paper and a purpose. Or at least have some idea what to do when you’re creating a workout to do in your own home.

A few weeks ago I stumbled upon GainFitness.com. This tool allows you to select your available equipment, workout time, and area of focus and it creates a customized workout complete with instructional videos. There is also an iPhone and iPad app to help you create workouts.

First, enter how long you will be working out for, what your goal is, and what your area of focus is. You can select some additional options such as gender and intensity, and then select which equipment you have available.

Once you have your options chosen, click Build Workout and the program will give you a list of exercises to target your focus area, or an overall body workout if that’s what you wished for. If you don’t like the exercise you were given, you can click the refresh button to get another exercise that targets the same body part.

If you don’t have any equipment at all, the program will be built with that in mind. Below is one example of an exercise you could do with your own body weight in your own home. It comes with a video explanation as well.

What I really like about GAIN is that you can export your workout right to your Google calendar or email it to yourself, as well as printing, saving, or sharing it. The site seems to be still ‘in the making’, but there are some bonus features you can unlock that will allow you to get a program that provides an A, B, and C day workout you can put right into your calendar, depending on how many days a week you’d like to work out. I’ve found GAIN to be a great spark just for perusing different exercises, and it has given me knowledge and inspiration to create my own workouts!

Would you use a tool like GAIN Fitness to create your own workout plan?

Whether you want to mix things up, or if you HAVE to do lunch hour workouts because of time constraints, here are some tips to make the most of your workout. These noon sessions can be good for people who work too early in the morning to get in a workout before work, and are wiped out by the end of the day because of . . . → Read More: Lunch Hour Workouts]]>

Because I have a need to keep things fresh in my workouts, on a whim one day a few weeks ago, I tried a quick lunch hour workout. I happened to love it!

Whether you want to mix things up, or if you HAVE to do lunch hour workouts because of time constraints, here are some tips to make the most of your workout. These noon sessions can be good for people who work too early in the morning to get in a workout before work, and are wiped out by the end of the day because of a long workday. This can really re-energize you!

Intensity

Studies show that working out for shorter periods of time with a more intense workout can have the same benefits. So, instead of aiming for your normal 60 minute zone-out on the elliptical, crank up the resistance and feel the burn for 20 or 30 minutes.

*IDEA* This is a great time to hop on that machine you’ve been reluctant to try! The gym tends to be less busy during the day (in case you’re timid about things like that).

Pump Iron

This is a perfect opportunity to do some intense strength training routines. These kind of routines only take 20-30 minutes plus a quick warmup. Focus on a different area of your body each day and you’ll have a nice well-rounded routine going!

*IDEA* Try supersets! Supersets alternate two different muscles and are done in quick succession. Check out this post on supersets for more information

Pack a lunch

“If I work out during my lunch hour, when am I going to eat?” you ask… Well, many people like to grab a banana or something light before the workout, and then eat after. But remember you’ll probably need to either hurry up and eat before you get back to work, or bring something and munch at your desk. But — don’t go ruining that awesome workout with a drive-through meal!

*IDEA* Bring some sandwich fixings and keep them in your office refrigerator. Your lunch will be ‘packed’ and ready for the whole week.

Pack a gym bag

Put all your clothes in your bag the night before. It is said so often but it is such a simple thing that can really save you lots of time.

*IDEA* See if your gym offers permanent lockers or laundry service. This can really reduce the time it takes to pack a bag and haul it back and forth! If that’s not an option, consider at least leaving a pair of sneakers in your car or at your desk so you don’t have to lug them back and forth all the time.

Stay fresh

You might have stayed away from lunch hour workouts til now because of the time it takes to get presentable post-workout. Depending on how much you sweat you can choose from either the towel shower, quick rinse, or full shower. If you’re high maintenance, you might be in trouble here, but if you can master that 2 minute quick-shower, you’re in luck.

*Idea* Ladies, this is not a good time to wash your hair, so you might try just washing / rinsing your scalp and then blowdrying your hair for some texture.

What are some of your tips to working out on your lunch hour?

I’ve never had a session with a personal trainer before. (Well, until this past week. But we’ll get to that.)  To be truthful I’ve always found it a bit intimidating. I mean, I’ve seen Jillian Michaels on tv. Do I really want somebody to scream and make me work so hard that I start to cry? Sure, I’m pretty darn fit but I know there are things I’m not so good at- and those things are exactly what I avoid doing when I’m at the gym. This is probably not the best way to get the most out of my time there, . . . → Read More: Personal Training For the Win]]>

I’ve never had a session with a personal trainer before. (Well, until this past week. But we’ll get to that.)  To be truthful I’ve always found it a bit intimidating. I mean, I’ve seen Jillian Michaels on tv. Do I really want somebody to scream and make me work so hard that I start to cry? Sure, I’m pretty darn fit but I know there are things I’m not so good at- and those things are exactly what I avoid doing when I’m at the gym. This is probably not the best way to get the most out of my time there, I know. Yes, I’m good at running. I’m even pretty darn strong but for some reason I always stick to the same weight machines every time I’m at the gym.  I have my little area, my sequence of exercises that I knock out. Bada bing bada boom.  If I get tired or find my muscles failing I have a hard time sticking it out for another set or a few extra repetitions. A rut, I am stuck in.

Recently I re-joined Wisconsin Athletic Club and I was offered two free personal training sessions, something I neglected to do the first time I was a member because of the reasons mentioned above.  This time I decided to suck it up and do it. If I’m paying good money to use all of this awesome gym equipment then why am I not taking full advantage of it?  Enter personal trainer Coreen at the Greenfield WAC.  I told her I’m a running junkie who needs to get back into strength training and she schooled me on the need to ditch the rows of weight machines in favor of free weights, cables and even my own bodyweight.  You see, apparently weight machines were designed for bodybuilders who wanted to target one particular muscle or muscle group.  When you use a specific machine you are working that area and that area alone.  Not necessarily a bad idea.  However, when you take yourself out of the structured machine weights and start using free weights, you force your body to use all kinds of muscles at the same time- in addition to the targeted muscle group.  For example, she had me standing on a Bosu ball doing bicup curls with a 20 lb barbell. Of course the main muscles I was using were my biceps but I also had to use my core and legs to balance on the ball as well as other muscles in my arms in order to keep the bar stable and centered.  In between sets with the weights she also had me jumping on and off the Bosu ball.  This way, while I was “resting” my arms I was still keeping my heart rate up and working my lower body.  Cool!

So I took my little list of new exercises Coreen gave me and I went back again today to go through all of them and let me tell you, IT KICKED MY BUTT.  I felt way more tired in the same amount of time I usually spend in that area of the gym.  I must be doing something right.  If you find you are stuck in the same sort of situation at your own gym, I can’t recommend enough signing up for a training session in order to get introduced to some new things. If it’s too much of a budget stretch maybe just go with a friend and dedicate one day to trying out different areas and weights. It can be less scary if you have backup.  Trust me, you’ll end up viewing the same old gym in a whole new light.

*Photo by localfitness.com.au.

I wouldn’t have the faintest clue what a “superset” was if it weren’t for my trainer. A superset is simply when one set is done directly after the other with no rest in between. Normally between sets the rest period is up to 90 seconds. When you don’t rest, your heart rate, mind, and body stay at peak performance and you really get into that confident, athletic mindset. Supersets are also a great way to squeeze in an intense workout in a short amount of time. Normally they are done to work opposing muscle groups.

Once you’re familiar with the equipment . . . → Read More: Supersets: A Super Tough Workout!]]>

SuperWHAT??

I wouldn’t have the faintest clue what a “superset” was if it weren’t for my trainer. A superset is simply when one set is done directly after the other with no rest in between. Normally between sets the rest period is up to 90 seconds. When you don’t rest, your heart rate, mind, and body stay at peak performance and you really get into that confident, athletic mindset. Supersets are also a great way to squeeze in an intense workout in a short amount of time. Normally they are done to work opposing muscle groups.

Once you’re familiar with the equipment in your gym, you may be looking for a way to crank up the intensity a bit.

Here are some sample supersets for various opposing muscle groups. Remember not to rest at all between sets, and alternate back and forth for 3 sets of each movement.

Quads/hamstrings

Leg Extensons: Sit in a Leg Extension machine with the roller pad on the top of your ankles and your back against the back pad. Upper calves should be about half an inch from the seat and your knees even with the pivot of the machine. Extend legs up (straightening them), and squeeze at the top. As you bring the weight back down, do not allow your knees to go past 90 degrees. This will minimize knee stress.

Lying Leg Curls: Lie face down on a Leg Curl machine, chest flat on it and hands gripping on the handgrips.The back of your ankles should be against the pads and your knees should be in line with the rotating cam of the machine. Curl legs up, keeping hips touching bench. Squeeze at the top then lower slowly back down. Do not use momentum to swing the weight up.

Chest/back

Dumbbell bench press: Lay back on the bench holding the dumbbells straight up above your chest (starting position). Slowly lower the dumbbells down as far as comfortable possible (keep handles level with and outside your chest). Pause, then contract the chest and push the dumbbells back up. Don’t lock your elbows during this move.

Lat pulldowns: Face machine and grasp the bar with an overhand grip wider than shoulders. Holding the bar, sit sit down on the machine. Keeping back straight, and without leaning back, slowly pull bar down to your upper chest. Do not let the bar touch your chest. Pause, and slowly lower the weight back to the starting position.

Triceps/Biceps

Bicep Curls: Grab weights and lift both at the same time. Keep elbows close to your body and curl up to your shoulders. Lift slowly and don’t hoist the weight up with your body, keep controlled movement.

Tricep Kickbacks: bend over and try to keep your back flat. This can be aided by sticking your butt out a little. Bend arms to L position with elbows at sides and weights hanging. Extend your arms fully behind you, remembering to keep arms close to your body. Pause and repeat.

Abdominals/lower back

Lying Leg Raise with Hip Thrust: Sit on a bench with your buttocks close to one end and lay back. Grasp the bench above your head. Extend legs straight out level with your body, keep your knees and feet together. Bend at the hips only, and slowly raise your legs up until they are pointing straight up. At this point lift your pelvis off the bench as high as possible. Lower your pelvis back down, and slowly lower your feet back to the starting position.

Superman!: Start by lying face down, then raise your arms and legs up as high as you can. Next, lower your legs and arms to the starting position at the same time.

For further instruction on these and other exercises, visit muscleandstrength.com and check out their Exercise Video Database.

*Note: While these suggestions are based on sources that are believed to be accurate and reliable, please seek the advice of a professional before beginning, modifying, or adding the above activities into your health and fitness program.