3 Creative Exercises That Add Variety To Your Workout

Constantly going through your training isn’t always easy. One of the most important things if you want to achieve your training goal: a routine that you enjoy and that keeps you going.

It doesn’t matter if you want to lose weight or build muscle. Sometimes training can become monotonous. Then you could lose the fun and focus because you’re not being adequately challenged. Your targets may also suffer.

New boost for your training

If you’re at this point, you should try something new. It doesn’t have to be a new sport or a whole new training plan. The individual exercises that you integrate into your training are enough to really enjoy the sport again.

1. Skating squat

You can set up the skater squat at the gym on your leg day or just do it at home. You don’t need weights or any other equipment.

The difference with the conventional squat is that not only strength is required but also balance.

  1. Stand on your right leg and bend your left leg so that there is a 90 degree angle between your calf and thigh.
  2. Lean your torso forward slightly and stretch out your arms for balance.
  3. Squat down with your supporting leg and try to lower yourself until your left knee almost touches the ground.

Repeat the exercise eight to 10 times, and then switch legs.

Advice: To maintain your balance, focus on a fixed point on the floor or wall.

Video: How to do the skater squat

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2. Extended plank

The extended plank uses mainly the abdomen. In particular, body tension is required.

  1. Get into a push-up position.
  2. Pull your belly button in toward your spine and squeeze your butt.
  3. Now start moving your hands forward. Go as far as you can. Important: keep your stomach tense.
  4. Then return your hands to the starting position.

Video: This is how the Extended Iron works

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3. Pike lizards

Pike pushups especially challenge your arms and shoulders.

  1. The starting position is a pushup position. The palms of the hands should be firmly resting on the ground with the fingers spread apart. The legs are together and stretched out.
  2. Now start walking your feet forward until your bottom is way up in the air and you form something of a triangle. Make sure that your back and legs remain straight. The position should be similar to downward facing dog in yoga.
  3. Now bend your arms so that your head almost touches the floor, and then push yourself up.

Because the weight is shifted in this push-up variation, it sets up other muscle stimuli and can be more demanding at first. You can read about the different variations of pikes here.

Video: Explanation of pike push-ups

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