Activity-Based Workouts



We all have days where we just don’t want to work out. But what if your workout could be structured to complement activities that you love? Would that make working out any more attractive? There are a number of reasons to workout: it gives you more confidence, it helps you become stronger, and it can even help fight against depression. Making it a fun part of your lifestyle can help you achieve these benefits regularly. Let’s take a peek at some exercises that complement some of your favorite activities.


Did you know that strength training is great for runners? It can aid in the prevention of injury while also making you more efficient, faster, and stronger. As a runner, though, you should focus on targeting muscles that will keep you balanced. You can do these either at home, or at a gym such as Fitness 19. A few of the exercises that you should consider include the plank, the lower body Russian twist, and the Scorpion.

There are even no-running exercises that you can do on the treadmill. These exercises include walking lunges, side shuffles, and reverse mountain climbers.


While it is true that if you want to be better at a sport, you need to practice that sport, it is also true that you can become improve by performing complementary exercises. If you enjoy swimming, for example, and you want to make gains, try plyometric work, flexibility training, resistance training, and weights. Because nearly all of the muscles in your body are used in swimming, targeting all of your muscles with full-body training can boost your swimming performance. Also try moves like squats, leg extensions, lateral pull downs, bent over rowing, shoulder presses, dumbbell curls, and ab work.

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If you are looking for a way to take your tennis game to the next level, try lateral band walks with external rotation. You can also try to balance on a single leg with external rotation. Bench split squats and rotational cable rows are also extremely helpful. The split curl to press and the one leg one arm cable row can give your game a boost, too.

Body Building

If you are looking for that body builder physique, you are not alone. We would all like to have smaller waists and more developed muscles, but we don’t always have the right approach. Body builders generally have the genetics and the time to isolate and focus on each of their muscles, while spending hours at a time working out. Those of us with average genes, families, and full-time jobs don’t typically have this time luxury. If you would like to achieve better results in a small amount of time, you need to be smart when it comes to your workouts.

One of the things that you will need to prioritize is a gym membership, like at Fitness 19. This gym has the machines and weights that you need to challenge your body and build stronger muscles. Instead of training a different part of your body with each work out, work out your entire upper body in session one and your abs and lower body in a second session. This allows your muscles more time to recover between your workouts and supports your body’s release of the hormones necessary for muscle growth.

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There are workouts designed to increase strength and explosive power, and these moves can boost your performance on the football field. One of them is a full body workout done on a 3-day schedule. Try it on Mondays, Wednesdays, and Fridays. For this workout, you will need an EZ bar, dumbbells, cables, bodyweights and a barbell.

On each day, perform squats, upright rows, wide grip pull ups, incline bench presses, close grip bench presses, military presses, standing barbell curls, and decline dumbbell sit-ups. Remember to do them in sets and with a variety of repetitions. Plan a rest day in between your workout days to give your muscles time to heal in between workouts.

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