Awesome workouts don’t always happen.

Sometimes you barely get through training sessions, I’ve been there before and it sucks.

But did you know that a lot of these workouts were sabotaged before you even got to the gym. A lack of preparation, poor nutrition, and low motivation are just some of the things that can lead to terrible workouts.

Don’t Worry all of these things can be easily fixed with just a little tweaking and today I’m going to give you 5 tips to help you get a better workout. I’m also going to give you one of my all time favorite workouts I like to do to help me drop weight and get lean.

1. Prepare For Your Workout

An easy way to help you get a better workout is to prepare for it.

The first step is scheduling your workout so that you make it to the gym. Take a look at your personal calendar and you’ll notice one thing, everything you put into it is important. Make sure that your workout makes it the calendar since it is a priority to you.

The next step is to prepare your gym bag. The last thing you want to do is get to the gym after work and not have any workout clothes.

What do you need to put into your gym bag? The answer is really everything you need to have an awesome workout.

You will also need to prepare by considering your pre-workout, during workout, and post workout. This means either getting your pre-workout supplement/BCAA’s or pre-workout snack packed, water/BCAA’s for during your workout packed, and your post workout recovery protein shake. If you’re looking for a pre-workout snack check out 3 Great Pre-Workout Snacks: Fuel For a Great Workout for some awesome options.

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Tip: I don’t like to carry around all of my supplements in my bag, so I actually use mason jars to pack the exact amount that I need for my pre-workout and shake after. It got really annoying, expensive, and wasteful to use ziplock bags. Mason jars worked out perfect.

2. Boredom

Are you getting bored in the gym?

I’ve seen so many people get tired of the gym because they were going in their and repeating the same boring exercises. Bench press, Ab machine, elliptical, stair climber, Ab machine etc.

Boredom can quickly lead to terrible workouts and even worse, repetitive workouts get you zero results. The body adapts quickly to training and you should be switching up your program every 6-8 weeks.

But an even easier fix to boredom is to just mix it up!

If you train with a body part split style programming, skip the gym and head out to the track for some sprints. If you train high intensity boot camp style all the time, hit the weights and train some strength movements. Give your body a variety of stimulus and ultimately have fun.

Working out isn’t always supposed to be painful, ritualistic, and torturous. It’s actually supposed to be lots of fun. Don’t forget that.

3. Find Some Motivation and Get Hyped

Every workout is an opportunity to get better, lose weight, build muscle, and ultimately get closer to your goals.

Wasting a workout because of a lack of motivation is terrible because it’s an easy fix.

What’s the fix?

Find what get’s you hyped about working out and then get hyped about working out. Use pictures, hand written notes to yourself, youtube videos, and music to get you into the zone. If you don’t have any of these things, I highly recommend that you go out and get them all and as much of it as you can. Once you have all this motivational material keep it and use it as much as possible because motivation needs to consistently be refueled.

Mesha and I both have motivational material we look at daily before workouts to help us train harder. We have favorite music we like to listen to while working out to help us get hyped and youtube videos for extra motivation.

I’ll share some of this content below, but I can’t stress how important our collection of motivation material is because it really does help.

All of these pictures, videos, and music are what Mesha and Look To For Motivation. Hope it helps. 

Mesha’s Favorite Workout Song Right Now 

Albert’s Favorite Workout Song Right Now 

Some of our favorite motivational pictures. 

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4. Fuel Your Body For Performance

A lot of people are eating healthier and making better food choices but that doesn’t mean it’s the best choices for their fitness goals.

The next tip to help you get a better workout is fueling your body for performance. This simply means eating for a better workout.

If you know that today you will be working out hard…

* Make sure you eat a solid breakfast with carbs for energy
* Continue to consistently hydrate your body throughout the day
* Have a snack 1-2 hours pre workout

You should also try to have a good day of eating the day before your workout as well.

By fueling your body the right way, you are setting yourself up for the best workout possible. Meaning you can lift more weight, train with more intensity, and last longer which all adds up to more results.

5. Have a Plan When You Walk Into The Gym

The last tip I have for you is to have a plan before you walk into the gym.

If you’re going to a trainer, class, or group session then no worries because they got that part taken care for you. However, if you’re training by yourself, I urge you to have a plan.

Take 5-10 minutes before you walk into the gym to give your workout some structure. It should have essentially have a warmup, strength training, and some sort of cardio. Have an idea of some of the exercises you want to incorporate and try.

By giving your workout structure, you will increase productivity and improve the chances of an awesome workout.

I really hope that these 5 tips can help you get a better workout. They may not all work but one might. Try it before you knock it.

We would also like to know what you use for motivation, share it with us in the comments section below, post it up on the Reign Fitness & Performance Facebook Page, or even tag us on Instagram @ReignFitness.

Now for the Fat Blasting, Lean Muscle Building, Sweat Pouring, Stack Attack Workout.

Have Fun!

Stack Attack Workout

Directions: Complete all exercises listed for each round and all 5 rounds. Perform each exercise for 30 seconds back to back until all the exercises in each round are complete. Rest times in between the rounds are listed in the workout.

After you complete all 5 rounds, rest 1-2 minutes. Repeat 2 times.

***Note: Squats and Pushups can get challenging. If you have trouble completing reps for the full 30 seconds, especially in the later rounds, perform a squat hold in the place of squats and a pushup plank hold in the place of pushups. You can even perform your squat holds against a wall.

***Another Note: Click on exercises that are linked for video demos. You can also check out Exercise Resources for some exercise variations to make the workout more challenging.

Round 1
Squats x 30 seconds

Recovery 30 seconds

Round 2
Squats x 30 seconds

Pushups x 30 seconds

Recovery 40 seconds

Round 3
Squats x 30 seconds

Pushups x 30 seconds

Lunges Left Leg x 30 seconds

Lunges Right Leg x 30 seconds

Recovery 40-60 seconds

Round 4
Squats x 30 seconds

Pushups x 30 seconds

Lunges Left Leg x 30 seconds

Lunges Right Leg x 30 seconds

Mountain climbers x 30 seconds

Recovery 40-60 seconds

Round 5
Squats x 30 seconds

Pushups x 30 seconds

Lunges Left Leg x 30 seconds

Lunges Right Leg x 30 seconds

Mountain climbers x 30 seconds

Burpees x 30 seconds

Break 1-2 minutes as necessary

Repeat for 2 times.

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