10 WAYS TO PROGRESS IN YOUR RISE WORKOUTS
During HIIT IT & RISE Run Club workouts, do you have a plan to progress? Let's say you have reached a couple of goals and you aren't sure where to go next, try the ideas below to progress towards a higher fitness level. Choose ONE of the below at a time. Once mastered, move on to another. As a general rule of thumb, choose one below and plan for a 10% improvement & progression every few weeks. 1. Improve form and mechanics for exercises that are difficult for you. *Trainer Tip: ask your trainer to help before or after class. Then go home and practice. 2. Increase dumbbell weight for each muscle group: upper, lower, core, total. *Trainer Tip: For HIIT IT & RISE Run Club, pick 1 muscle group to work on for a month and then move towards the next with total body being last on the list. 3. Increase number of reps in allotted amount of time for any given exercise. *Trainer Tip: keep track of how many push-ups, squats, curl presses etc and then try to add a few reps each week. 4. Add an additional weekly workout (with a cap of 6 & we recommend 5). *Trainer tip: When you add an additional weekly workout, stay with that number of weekly workouts for at least 3 months before adding another to reduce chances for injury. 5. Vary your class choices. *Trainer Tip: If you normally take Precision on Mondays, give BASE a try. If you normally take POWER of Saturdays, give GROW a try. 6. Buy a weighted vest. *Trainer Tip: we like the Hyperwear brand. Make sure to start with the least amount of weight AND only wearing it for 5-10 minutes 1-2x weekly. Add 10% to the total time worn each week or 10% amount of weight. 7. Increase speed .1mph faster for each level on the treadmill. *Trainer Tip: every 3-6 months of consistent work, re-evaluate your levels. 8. Increase QUALITY of nutrition. 9. Focus on QUANTITY of nutrition. 10. Be strategic with TIMING of nutrition.