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Workout Plateau?

Have you been in a committed relationship with a single piece of exercise equipment or streaming fitness service, and your strength gains could be seeing a diminishing return. If you’ve been on the same plan or routine for roughly six months or more, it’s probably time to change things up. You may be hitting a plateau in your workout.

​One easy to switch things up is adding a wrist or ankle weights to your favourite routine, our go-to is Bala or Koral 1lb weights. Why? It can be worn around your limbs to level up a bodyweight workout or to add a comfortable level of resistance to your day-to-day routines. It’s designed to be additive to a workout and pairs nicely with lower impact workouts such as yoga, Pilates, walking or body circuits.  
 
If you’re looking for quick and easy workout to try with weights, check out this @wellandgood 

High Plank Shoulder press
  • Start in a high plank position with the 1lb weight on your right wrist
  • Bring your right arm up, bending at the elbow like you're doing a row, then punch it forward
  • Return your arm back to starting position
  • Repeat for 12 reps per arm for three sets
 
Side-lying leg lift
  • Start by lying on your right side with your legs extended out straight and stacked one on top of the other
  • Wearing a weight on your left ankle, lift your leg straight up until you feel your muscles flex in your lower back
  • Lower your leg back down to the starting position in a controlled fashion
  • Repeat for 12 reps per leg for three sets
 
Standing shoulder press
  • Stand upright with your back straight
  • With a weight on each wrist, press your arms above your head in a controlled motion until they are fully extended
  • Pause at the top of the motion when your biceps are by your ears
  • Return to the starting position
  • Repeat for 12 reps for three sets
 
Fire hydrants
  • Set yourself up on all fours with your wrists directly underneath your shoulders, your knees underneath your hips, and your core engaged
  • Lift your left leg with a weight around the ankle away from your body while squeezing your glutes and keeping your knee at a 90-degree angle
  • Lower your leg to the starting position
  • Repeat for 12 reps per leg for three sets

At the OLVE,  we independently select and write about stuff we love and think you'll like too. This site offers health, fitness tips and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional advice, diagnosis or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. For more information please see our terms and conditions.  
Photo credit: Boxed Water Is Better on Unsplash

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