4 Effective Workouts To Get Back Into Shape After a Long Break

4 Effective Workouts To Get Back Into Shape After a Long Break | XpertsReviews.com

Getting back into shape after taking time off can seem daunting. Luckily, exercising is like riding a bike: you always remember how you do it, and getting back into a fitness routine can happen faster than you think. All you need is a handful of top-notch workouts to help you get back on track. This is why we spoke with Jake Dickson, NASM-CPTcertified personal trainer at Barbend, who shares his four best workouts for getting back into shape after a long break.

In addition to helping you look and feel better, regular exercise helps increase energy levels, reduce stressAnd boost metabolism. Research shows that getting fit through cardiovascular exercise, strength training, and mobility work can help you get back into shape faster.

These workouts are designed to help you return to regular physical activity while gradually increasing intensity and volume. After some time away from the gym, focusing on exercises that build strength and endurance without pushing yourself too hard so you don’t overdo it and succumb to burnout is a good idea.

Let’s dive into Dickson’s four best full-body workouts to get back in shape after a long break.

The workouts

4 Best Workouts to Get Back in Shape After a Long Break

What you need: For these workouts, you’ll need a barbell, dumbbells, a pull-up bar, a box to jump on, and a sturdy bench. Depending on your rest intervals and fitness level, this workout can be completed in 45 to 60 minutes.

Workout #1: Full-Body Strength Foundations

1. Barbell Back Squat (3 sets of 5 reps)

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  1. Stand with your feet shoulder-width apart and place the bar across your upper back.
  2. Lower your body into a squat position, pushing your hips back while keeping your chest upright.
  3. Lower as deep as possible while maintaining balance, then shift onto your heels to return to standing.

Advice: Make sure your knees rest on your toes to avoid joint strain.

2. Barbell Bench Press (3 sets of 5 reps)

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  1. Lie on a bench and grip the bar with hands slightly wider than shoulder-width apart.
  2. Lower the bar to your chest while keeping your elbows tucked in at about a 45-degree angle.
  3. Push the bar back to the starting position with control.

Advice: Keep your feet firmly planted on the ground for stability during the press.

3. Barbell Bent-Over Row (3 sets of 8 reps)

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  1. Stand with your feet hip-width apart, bend at your hips, and hold the bar with your arms relaxed.
  2. Keeping your back flat, bring the bar toward your lower abdomen.
  3. Slowly lower the bar while maintaining a strong core.

Advice: Squeeze your shoulder blades together at the top of the movement for full activation.

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Workout #2: Focus on lower and upper body

1. Barbell Deadlift (3 sets of 5 reps)

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  1. Stand hip-width apart with the bar directly above your midfoot and shins close to the bar.
  2. Hinge at your hips and grip the bar, keeping your back flat and core tight.
  3. Drive through your heels to stand up, keeping the bar close to your body.

Advice: Maintain a neutral spine throughout the movement to protect your lower back.

2. Dumbbell lunge (3 sets of 10 reps per leg)

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  1. Hold a dumbbell in each hand while standing with your feet together.
  2. Step forward with one leg, lowering your back knee toward the floor until both knees are at 90 degrees.
  3. Push the front foot back to standing and switch legs.

Advice: Keep your chest lifted and your core engaged to avoid leaning forward during the movement.

3. Dumbbell shoulder press (2 sets of 10 reps per arm)

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  1. Sit up straight and hold a dumbbell in each hand at shoulder height.
  2. Press the weights overhead, making sure your elbows are directly under your hands.
  3. Lower the dumbbells to shoulder height with control.

Advice: Avoid arching your back by keeping your body tight and maintaining good posture.

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Workout #3: Bodyweight and Strength Circuit

1. Pushup (3 sets of as many repetitions as possible [AMRAP])

illustration of a woman doing push-upsillustration of a woman doing push-ups
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  1. Get into a push-up position with your body in a straight line from head to toe.
  2. Lower your body until your chest almost touches the floor, then press back up.
  3. Continue performing repetitions until failure.

Advice: Keep your elbows close to your body during the descent for optimal chest and triceps engagement.

2. Chin-Up (3 sets of AMRAP)

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  1. Hang from a barbell with an underhand grip and your hands shoulder-width apart.
  2. Pull your body up, keeping your elbows close to your torso, until your chin is over the bar.
  3. Lower your body with control.

Advice: Pull with your back muscles, not just your arms, to maximize the movement.

3. Mountain climbers (3 sets of 60 seconds)

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  1. Start in a plank position with your hands under your shoulders and your body straight.
  2. Alternate by quickly bringing each knee toward your chest, as if you were running in place.
  3. Continue the movement for 60 seconds.

Advice: Maintain a tight core and keep your hips level to avoid excessive movement in your lower back.

Workout #4: Power and Endurance Circuit

1. Box Jump (3 sets of 5 repetitions)

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  1. Stand in front of a stable box with your feet shoulder-width apart.
  2. Crouch and jump explosively onto the box, landing softly with knees slightly bent.
  3. Drop down and reset for the next rep.

Advice: Land with control to reduce the impact on your joints.

2. Dumbbell Romanian Deadlift (3 sets of 6 reps)

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  1. Stand straight, holding a barbell, with your feet hip-width apart.
  2. Hinge at hip level and lower the bar down your legs while keeping your knees slightly bent.
  3. Return to standing, engaging your glutes and hamstrings to extend your hips.

Advice: Keep the bar close to your body to maintain good alignment and reduce tension in your lower back.

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3. Dumbbell Row (2 sets of 10 reps per arm)

illustration of a man doing a dumbbell rowillustration of a man doing a dumbbell row
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  1. Kneel on a bench with one hand supporting your body, holding a dumbbell in your free hand.
  2. Row the dumbbell up to your hip, keeping your elbow tight to your body.
  3. Lower the dumbbell with control.

Advice: Maintain a neutral spine while performing the row for optimal muscle engagement.

Adam Meyer, RHN

Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Learn more about Adam

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