Make A Change To Make Some Gains

There are plenty of ways to make changes for some massive gains.

So with the new year creeping up on us now, change is imminent, and change for many of us, tends to be a positive thing. 

So why not start your new year with a bang by changing up your routine and kicking your own butt in the process! Trust me, you will thank me for it later.

I have listed some exercises that are not necessarily ones that will promote hypertrophy but they will elevate your heart rate and help you add something different into your armory, as every workout routine needs a change.

So here we go!

Tyre (Tire) Flips

For those of you whose gym has a tyre, then great as this is a perfect compound movement that mimics the deadlift but also adds the explosive element of pushing the tyre.

• Start by standing over the tyre
• Employ similar stance as you would in a deadlift
• Place hands under tyre
• Lift up, using the legs to explode up and flip the tyre over
• The power generated should flip it exactly over to the over side

Alternative Option

For those of you that do not have a tyre and want to do this in your gym, a great alternative to use is a soft plyo box. It won’t land the same but it will still give you a great workout.

Half Turkish Get Ups

This workout is one you may not see that often in your local gym but it is great exercise for developing a strong core, improving shoulder strength and stability, honing your coordination skills.

Here is how it is done:

• Lie on your back
• You can use either a kettlebell or dumbbell 
• So start with the weight in your right hand
• While lying on your back, the right hand should be extended upright
• The right leg should be bent with the heel touching the floor
• Left leg straight, left arm extended out to your side
• Then lift the right shoulder off the ground, while keeping the core tight, and right elbow straight.
• Use your other arm as leverage and to ensure you stay balanced.
• Then push the right foot into the ground and push the hips ups creating a bridge.
• Hold that then slowly come back down to beginning 
• Always ensure you have control of the weight throughout the whole movement
• Then complete the other arm accordingly 

Full Turkish Get Ups

Now the full version means you get to stand up, so complete the half version and instead of thrusting into a bridge position, simply

• Slide your left leg underneath you towards you so it is bent and on the floor under you
• This will then automatically convert your right leg into a right angle and your right heel will be firmly planted into the floor
• Then come to an open half kneeling position 
• And ensure you are facing straight ahead
• Then slowly come into a standing position
• Ensure the weight in your hand never deviates 
• Then reverse the movement and slowly come back down, performing each step in reverse
• Key thing when going back is to reverse lunge and get into the half kneeling position
• And slowly go back down from there

KB Waiters Carry

This is a great workout for again increasing core strength and stability, here is how it is done:

• Begin by holding a kettlebell in your right hand
• Extend that arm all the way overhead
• The elbw should be locked out
• While ensuring everything is tight and posture is upright
• Begin to walk from one side of the room to the other
• The key thing here is to ensure stability while moving 

Alternatives

Suitcase Carry – Again with one kettlebell, this time it will be by your side mimicking that of carrying a suitcase. 

Ensure core stability and ensure you keep your torso vertical and both deltoids level. If you feel the side with the weight dropping down then compensate accordingly so both sides are level. 

Again walk to one side of the room, switch hands at the hand then walk back accordingly.

Farmers Carry – This time you get to a kettlebell in each hand.

Similar to the suitcase carry, core strength and stability is crucial and keeping the torso vertical.

Ensure both deltoids are level on either side also.

Similar to the other two exercises, walk in a straight line with perfect from then repeat again accordingly.

Sledgehammer Tyre Slams

So for this you will need a tire and a sledgehammer.

This exercise is great for coordination, and a great compound movement and a perfect way to release any anger of frustration.

Simply hit the tyre with the sledgehammer, that is as simple as it gets.

Discus Twist

This is my own workout and is similar to the low to high cable woodchopper, and it is great for the obliques and promoting explosiveness. 

• Simply grab a small plated disc
• With your right hand place two fingers into the hold of the plate and grip tightly, with the left hand there as support 
• Then with the plate in your right hand
• Stagger your stance so your right leg is behind you and left leg is slightly forward 
• Then have hands ahead of you in front of your face
• Then rotate your hands with the plate to your right hand side towards the back of your right foot
• Then explode up back to the starting position, mimicking that of throwing a discus 

So there you have it, a few new exercises to keep you entertained and some you may want to add to your routine permanently. 

So until next time, keep pumping and happy holidays!