Bored of your current workout routine? Don’t stress, it happens to us all! The good news is that changing up your fitness routine to include some different workout styles doesn’t just get rid of the boredom, it also challenges your muscles to grow and adapt to new forms of exercise.
So, when you want to keep exercising but you’re just not feeling interested, put your mind and body to the task of figuring out a new set of physical demands, with some Pyramid Workouts, AMRAPs, Tri-Sets and EMOMS.
Before we start, let me explain each of these workout types:
✅ AMRAP: an acronym for ‘as many rounds as possible’. AMRAP workouts involve doing as many rounds and repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting).
✅ EMOM: stands for ‘every minute on the minute’. It is a form of interval training, where the challenge is to complete a predetermined number of repetitions of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next exercise.
✅ Tri-Set: Tri-sets are doing 3 exercises back to back with no break. During these sets you can either pair exercises that are non competing, in other words opposing muscle groups, or you can target the same muscle.
✅ Pyramid workouts: Pyramid training can be done a few different ways, including: Ascending Pyramids – Increase the weight and decrease the reps for each set. Descending Pyramids – Decrease the weight and increase the reps with each set. Triangle Pyramid- With this technique you do both ascending and descending pyramids.
All of these workout styles are perfect to mix things up when you’re getting bored of your regular workouts, and can help you get past a plateau.
Ready? Let’s do this!
45 Min Full Body Strength Workout | Pyramid Training
Bring some intensity to your routine with this challenging pyramid workout designed to help you build and burn. You’ll need a variety of weighted dumbbells to complete this pyramid weight training. I used a set of 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. We’ll be doing Chest Presses, Deadlifts, Thrusters, Renegade Rows, Bulgarian Split Lunges, Devils Presses and more.
Total Body AMRAP Workout with Weights | High Intensity Strength Training
Grab your dumbbells and power through this full body AMRAP workout with weights! AMRAP (as many rounds as possible) workouts are all about working at your own pace, challenging yourself and doing YOUR very best. Each circuit is 5 minutes long and includes 4 different full body dumbbell exercises. You’ll need a variety of weighted dumbbells to complete this amrap workout. I used a set of 5kg + 8kg dumbbells, but you may want to use something lighter or heavier depending on your fitness and strength level. We’ll be doing Jump Squats, DB Swings, DB Shoulder Presses, DB Lateral Raises, Skaters, DB Hammer Curls and more.
Total Body Tri-Sets Torture | Advanced Strength Workout
Build & burn with this torturous total body workout using a tri-set format that involves moving through 3 exercises with no rest! You’ll need a variety of weighted dumbbells. I used a set of 3kg + 5kg +7kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. We’ll be doing Squat Cleans, DB Bridge Chest Presses, Hand Release Pushups, Static Lunge & Presses, Sumo Deadlifts, Sumo Deadlift Pulses, Ninja Burpees and more.
Full Body EMOM With Dumbbells | Advanced Workout At Home
This full body workout combines dumbbells and bodyweight moves in an EMOM format guaranteed to challenge your mental and physical toughness. You will be performing a specific amount of reps of an exercise every minute, and you will rest for any remaining time in that minute. Switch exercises each minute for a total of 8 minutes each EMOM. You’ll need a variety of weighted dumbbells to complete this home crossfit-style workout. I used a set of 7 +10 kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. We’ll be doing Deadlifts, Push Presses, V Sit Ups, Snatches, Sumo Clean & Presses, One Arm Pendlay Rows and more.
High Intensity Strength Pyramid | Advanced Weight Training Workout
Torch fat & build strength faster, with this killer triangle pyramid workout you can do with just one dumbbell. You’ll need a variety of weighted dumbbells to complete this pyramid workout. I used one 10kg dumbbell but you may want to use something heavier and then lighter as we move up the pyramid. It all depends on your fitness and strength level and goals. We’ll be doing: One DB O’head Lunges, Squat to Curls, One DB Ground to O’head, DB Rows, Alt DB Snatches, DB Getups and more.
I hope you enjoy these workouts, let me know which ones are your favourites!
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