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Experts / August 2018
Sarah Corda, Global Newsroom

Emily Schromm Elevates 6 Basic Workout Movements

Ever find yourself feeling stuck in a rut with your workout routine? You’re not alone!

To perfect movements and skills, we practice them over and over. Sure, they improve with this practice, but they also grow mundane with so much repetition.

But according to personal trainer and nutritionist Emily Schromm, the solution is simpler than you think: mix things up.

“Switching up your workout routine is the key to progress,” says Schromm. She also notes that it just so happens to double as the answer to your boredom.

Schromm is not talking about forgoing your gym time in favor of long runs or a completely new fitness activity (although that’s never a bad thing); she is talking about elevating the movements you’ve already mastered after all those hours of practice.  

“Take the standard movements you’ve been doing and add a twist to them,” she says. “It will up the difficulty and present you with a fresh challenge.”

“Take the standard movements you’ve been doing and add a twist to them,” she says. “It will up the difficulty and present you with a fresh challenge.”

To get you started, Schromm has taken eight of the most common gym movements and demonstrated how to up the ante on each.

All you need is a weighted object – a sandbag, medicine ball, or light kettlebell or dumbbell all work – and you’re set.

From Lunge to Swinging Lunge

With a weighted object gripped in both hands in front of the chest, raise one leg up and backwards so the knee strikes the ground. While moving your leg, swing the weighted object down across the opposite side of the body. When coming up from the lunge, lift your knee up towards your chest and keep it elevated, balancing the knee and the weighted object at the center starting position before returning back to the next lunge.

 From Plank to Push-Pull Plank

Begin in a standard high plank position with arms fully straightened. Place the weighted object between your hands and use one hand to slide it back towards your angles. Use the other hand to drag the object back up from ankles to hands. Be sure to keep your core engaged and not break the plank position.

From Air Squat to Super Squat

Hold your weighted object in both hands behind your head so it rests across your shoulders. With legs hip-width distance apart, perform an air squat. Instead of immediately standing back up, kneel one knee at a time on the ground, and then use your core strength and balance to stand back up into the bottom of a squat.

 From Push-up to Sliding Push-up

Resting a hand cloth or small towel under one of your hands, bring your body down into a push up position so the chest hits the ground. Instead of immediately coming back up to the top position, slide the hand forward, to the side and back in towards the chest (think: triangle shape). Then, push your body back up to the top of the push-up.

From Sit-up to Weighted Sit-up

Lie on your back with knees raised and feet planted firmly on the ground in a standard sit-up position. With arms fully extended, hold your weighted object in the air, parallel to your chest. As you sit up, the object will move up with you. Keep arms straight and fully extended the entire time.

 Burpee to Burpee Thruster

Stand with your feet hip-width distance apart with the weighted object placed on the ground a few inches in front of you. Jump down, as if about to perform a standard burpee. At the bottom of the burpee, pick up the weighted object and raise it over your head, performing a thruster.

Emily is wearing the Reebok Speed TR Flexweave.

Experts / August 2018
Sarah Corda, Global Newsroom