One of the most common problems that people face when exercising is boredom. After doing the same exercises over and over you become less likely to stick to a routine, so it is imperative to switch things up from time to time to ensure you stay on track. When it comes to overcoming the problem of boredom there are a few things that can be done in order to spice up your current routine. You can start by changing your Set/Rep cycle, experiment with different exercise styles (e.g. Yoga, H.I.I.T) or you can add new exercises. Adding new exercises to your routine can be the most effective but also the most difficult option, due to lack of knowledge or imagination needed to create a new and exciting program. In order to help I have compiled a list of exercises that will not only keep your exercise program fresh but will also help you reach your goals.
Exercise 1: Scapula Push-ups
The scapula push-up is a great addition to any back day. The movement is specifically designed to target your serratus anterior, which is a scapula muscle that is difficult to target with more traditional movements like the bent over row. To perform a Scapula Push-up you will begin in the push-up position with your hands directly under your shoulders. Your feet will be roughly six inches apart. Slowly Squeeze your shoulder blades (scapula) together, this will lower torso slightly. Do not bend your arms. Once you have brought your shoulder blades together as much as possible, release and return to the starting position.
Exercise 2: Deck Squats
Deck Squats are a powerful core builder that helps to increase agility and power. The deck squat targets the abdomen, Quadricep, Hamstring and Glutes while improving strength, cardio, and balance. Begin the deck squat in a standing position with feet shoulder width apart. Start by doing a traditional squat, touch the floor with your buttocks. Roll back bringing your knees to your chest, continue until the upper back is the only part of your body touching the ground. Roll forward and use the momentum to get back to your feet and stand up straight. To make this exercise more difficult it can also be performed as a pistol squat (single leg squat).
Exercise 3: Zercher Squat
The Zercher squat is a great movement to add something new to your exercise program but it is also a great movement to help correct imbalances in your squat form. The zercher squat helps to push up your chest, push your hips out and correctly push the knees apart. The unique barbell placement targets the traps, strengthens the core, works the biceps, increases glute/quad activation, while helping to improve the front squat as well. Begin by placing the bar in the crook of your elbows and continue performing a traditional squat. Keep your chest up, chin up, keep the bar close to your body, push your hips back, and drive the weight through your heels.
Exercise 4: Jefferson Deadlift
Jefferson deadlift also known as the Jefferson lift is a great movement for strength, power, core stability, and durability of the hip. It is also a great movement to promote a wider squat and help with range of motion. Performing the Jefferson deadlift is very straightforward. Begin by straddling the bar and placing your torso at a 45º angle, grab the bar just under your shoulders and stand up as if you were performing a traditional deadlift. You may need to experiment to see what works best for you.
Exercise 5: Shoulder Scarecrows
Shoulder scarecrows are a shoulder mobility exercise that also helps to strengthen the rotator cuff. While performing a shoulder scarecrow be sure to use lighter weight, choose 2.5-5lb plates. Grab two plates and begin with your arms down at your sides. Keeping your arms on the side of your body, lifting your arms straight up, bending at the elbow allow the plate to touch the opposite elbow. Bring your arms back down to your sides, lifting back up to shoulder height. Once your arms are shoulder height rotate your hands so your palms are facing down, bring your arms together across your body and hug yourself. Return your arms to your sides and repeat.
