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The key to getting positive and noticeable results from your workouts is to increase the intensity and duration of your routine. 

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0914BEWellFitnessBurpees_2023-09-14-09-32-27

Fitness in Four: Make your workouts more challenging

Time now for fitness and four and the key to getting positive and noticeable results from your workout is to increase the intensity and duration of your routine. Yeah, they're called progression workouts. So challenging ourselves to up our game in the gym, we have some simple moves that you can really progress to make them more challenging. So if you're kind of just sick of doing your regular squat, Luke is here to talk me through. How do we make this squat just a little bit harder? Sure. Yeah. So, you know, you, you see your typical squat but if you want to make it a little bit more challenging and add a little bit more muscle into it, what you can do at the top of your squat is as you come up, lift on your toes, lift your heels, hold it for two seconds, lower your heels, lower your booty low and just send your heels back. And I want to really squeeze that cap. Hold it at the top for a few seconds. Don't be afraid to stay real. So you're not trying to go so far down and then come up and squeeze. Squeeze as long as you feel those caps tighten up, as soon as you feel it, send your heels down, send your booty mo. OK? And now there's another way to make it even harder. Yeah. So if you want to add a little high intensity into it, we're gonna add a jump at the top. So you're pushing off your toes just as you would with that Capra. But now you're adding a little Plyo meaning you're jumping, OK? You gonna feel a little wind in it. And so what I'm gonna hit my heart rate in this. But what else is this good for me? It's good because you're adding a whole another component leaving the ground, adding a little high impact. You're gonna be targeting a little bit different muscle groups instead of just those spots. OK. Great. So now let's take our lunge. We know our lunge. Sure. OK. So things that we need to remember when doing our lunch, you bend your right knee down, send your body back, keep that front, knee in line with your heels and try not to push too far back. OK. And I want to drop down. Yes. Now the next thing I want to do to make it a little harder. Yeah, you're gonna bring that right knee up, balance, step that foot down and then repeat. OK, just like that. Perfect. And that's really gonna challenge my core as I challenge my back. OK. So how many of these do I want to do. You can do about five on one side. Don't forget the other side, the other side. OK. And if we wanted to progress that even further, so we have the abs here, but now we're gonna be able to get the obliques totally. So at the top of that meat twist, you're rotating your body towards that. OK. So drop down, come up, that rotate, drop and then step it back. You're adding a little bit of ab work. All right. That's great. Now, this next one, it's gonna be a killer. I love it. I'm here for my favorite word. Yeah, for a piece. Uh, let's serve a separate. OK. We're not gonna dive into it. We're gonna serve with an inchworm. You're gonna reach down hands on the ground, walk those hands right underneath your shoulders and then walk it right back to your feet and reach up. Now, if you wanna make this a little bit more challenging, OK. Hands on the ground, jump or step forward and OK. So this is great if somebody is in a group fitness style class and they say buries, this is a great way that you can modify that. Yes. OK. If you want to go to the extreme and make it a full burpy, instead of just stepping back, hands on the ground, jump back, one, push up, jump forward and reach out. Oh And you did the jump at the end. So now we have to do that again. Ok. Ready. 321. Let's go down, down, push, push up, jump forward, reach. I.

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