Doing the same workout every day makes it easier over time as muscles become more efficient.
Think of the first time you rode a bike or tried a new yoga pose. It may have initially been a challenge, but over time it became easier, right? Your muscles adjusted to the movement.
On the downside you also burn fewer calories as your muscles adjust to the new move. It’s also common to become bored and quit. So instead of waiting until you either get bored or stop seeing results, add a few new moves every month or so.
Here are three good ones to try:
Straight-arm hip rotation
Begin in a straight arm plank, then swivel hips down toward the ground, first left, then right. You’ll be surprised how you feel after about 20 of these.
Start standing with your legs wider than shoulder-width apart. Keep your core super tight and engaged. Hop twice, then squat down, but try not to lean down. Keep your butt down when you touch, as shown in the GIF (in other words, try to bend your knees at a 90 degree angle and don't let them bend forward over your toes).
Closed-leg ski jumps
Start in a slight squat position, knees bent, chest up and eyes looking forward, with your arms bent at your sides. Squat down and quickly explode up and to the side, jumping laterally and immediately jumping back. Land with most of your weight on your heels, and use the arms as shown in the GIF above to maintain balance and sturdiness. Repeat for 12 to 15 reps and 2 to 3 sets.
Use these as part of an interval program in between resistance exercises, or combine them as part of your cardio routine for a change of pace. Either way, they’ll help kick your workout up to the next level!