Stay focused. Stay motivated.
If you’ve ever been to the gym for a workout sesh and come away feeling like you’re not sure you did anything productive, we’ve got three tips to help you stay focused on the work, and keep you motivated until the end.
3 tips for getting the most out of your workout
Focus on FORM
At the beginning of the workout, when you are fresh, is the perfect time to focus on your form. Are your knees over your ankles in your lunges? Abs braced? Shoulders away from your ears? Spine aligned? Every move has its own set of form do’s and don’ts, so study up beforehand, and practice during the first part of any workout. It will give you something concrete to work towards and give you focus for the first part of your workout.
Focus on FEEL
After you’ve put a spotlight on your form, spend the next part of your workout focusing on the feel of the moves. If you have good form, such as driving through your heels in squat position, then you should be able to feel the muscles in your glutes firing. When we the time to isolate and recruit the proper muscles, it can improve the mind-muscle connection, stimulate endorphins and help you to get through the work.
Focus on FINISH
When you’re nearing the end of the workout, you may be a tired, sweaty mess. To make a strong finish, take a quick moment to appreciate your hard work and dedication you’ve made to focus on form and feel. Then, build on the endorphins created during those phases, and power through with the thought that you are near the finish line.
APPLYING THE TACTICS:
Tips for SMART Medicine Ball Lunges
Form: Hold the ball straight out from your shoulders and parallel to the ground. Make sure your stride is wide and your feet are hip-distance apart. Lower to the ground, pushing your knee forward until it’s directly above your ankle while keeping the rest of your body upright.
Feel: Feel the work in your quads as you push your muscles through the resistance of the eccentric and concentric phase. You’ll also feel isometric work in your shoulders and core as your muscles adjust to hold the ball steady.
Finish: Try 10 sets of 20 reps on each leg. You’ll feel the burn and difficulty as each set progresses. Keep motivated by knowing that you are taking the time to build strong legs that will not only help you run faster marathons or MTB races but will make your everyday tasks just a little easier!