4 Workouts That Will Actually Get You Excited To Exercise


Non-Traditional Workouts That Will Get You Excited About Fitness


Have you ever dreaded going to the gym because you can’t stand the thought of running on the treadmill? Or have you ever skipped your workout because you didn’t want to do the same boring things again and again? If you answered “yes,” then don’t worry. You’re not alone. It’s a common problem that people of every fitness level struggle with.

Boredom and monotony are two of the biggest culprits of fitness motivation burnout. Click To Tweet

Boredom and monotony are two of the biggest culprits of fitness motivation burnout.  If you’re dreading a boring workout, you’re more likely to come up with excuses to stay home. But on the other hand, when you are excited and pumped to go do a workout, you’re less likely to skip it.

How do you break out of the humdrum in your workout routine?


As a fitness enthusiast and personal trainer, I come across this problem regularly.  The minute I feel myself, or my clients, start to lack motivation or excitement to exercise or workout, it’s time to brainstorm ways to mix things up. That means it is time for some nontraditional workouts!

Changing your workout routine can feel close to impossible. You’ve gotten into a routine; you have the fitness equipment that you need for what you’ve been doing; And there is a learning curve whenever you are starting something new. I’ve found various workouts that will motivate you and excite you, while also keeping your anxiety down. These are tried and true workouts that will help you reach your fitness goals while staying motivated!

Break Out of Boredom with These NonTraditional Workouts



1. Playground Workout

Is there anything more fun than a playground? Playgrounds and parks are meant for enjoyment. Shouldn’t exercising be enjoyable, too? If your local playground has the following equipment, then you’re ready to go have some fitness fun!

  1. Bench
    • Push-Ups: You can either do pushups with your hands placed on the edge of the bench and your feet on the ground or you can do them the opposite way (hands on the ground and feet on the bench)!
    • Tricep Dips: Place your palms on the bench and lower your body to the ground. Then raise yourself back up.
  2. Swing
    • Swing Knee Tucks: You will be in the plank position with both feet positioned in the swing seat. Bend your knees and tuck them to your chest, bringing the swing with you.
    • Swing Split Squat: With your back to the swing, place one foot in the sing seat. Lower your body like you are doing a squat.
  3. Monkey Bars / Bar
    • Pullups: Hold on to the bar with both hands and try to pull yourself up!
    • Hanging Leg Raises: With both hands on the bar, hang straight and bring your knees to your chest. To make it harder, keep your legs straight and lift your legs to a 90 degree angle.
  4. Fireman Pole
        • Climbing: Try to climb to the top!




2. Jump Rope Workout

Jump roping is one of those nontraditional workouts that is a great way to get a high intensity cardio workout in a short period of time. HIIT (High Intensity Interval Training) is a very effective training method in the fitness industry. HIIT is a type of interval training where you alternate very high intensity with low intensity. Jump rope for a period of time (high intensity), then take a break (low intensity). There are several variations you can do in your jump rope workout.





3. Kickboxing Workout

Kickboxing workouts make you feel like a fitness warrior. Kickboxing exercises engage almost every muscle in your body; so, you can get a full body workout (including cardio)! Workouts can be done at a gym or at home. It is slightly more enjoyable when you have a punching bag; there’s something about getting to hit something like you’re mad at it!

          1. Quick Jabs: These are quick, swift front punches.
          2. Hooks: Imagine you are turning the steering wheel of a car with your preferred hand. Throw the punch in a horizontal arch!
          3. Cross Punches: Punch across your body, engaging the obliques.
          4. Uppercuts: With your elbow staying tight to your body, punch in an upward direction (from your side towards your head).
          5. Front Kicks: Kick to the front and can be at any height.
          6. Side Kicks: kick to the side; this will engage the side of your glutes and thighs!

*You can add more difficulty to these moves by adding elements, like a sit up or a squat, to the beginning to them.





4. Workout Classes

There are so many workout classes at different types of gyms that you are bound to find something that peaks your interest. Fitness classes are an excellent way to break your workout cycle. If you want to find what workout classes are near you, you can search workout class along with your zip code on your search engine. You can also see what classes are offered at your local gyms!

              1. Cycling
              2. Step Class
              3. Boot Camp
              4. Zumba
              5. Pilates
              6. Yoga







When you’re trying a new or nontraditional workout or a new exercise, make sure you do so safely! You don’t want to injure yourself. If you are unsure of any move, ask or do some more research. Your safety is the top priority, but also have some fun.

Related Posts: 8 Quick and Easy Weight Loss Hacks To Accelerate Your Results and 35 Fun Plank Variations For An Outstanding Ab Workout


Nontraditional workout ideas like jump rope workout, kickboxing workout, and park workouts!


4 nontraditional workout that will actually get you excited to workout. Workout motivation can come from trying new workouts and some out of the box workout ideas! Fun workout ideas, like park workouts, jump rope workouts, and kickboxing!


17 of the Best Inspiring Female Empowerment Quotes


Empowering Fitness Quotes for Women


Not too long ago, I posted 30 Motivational Fitness Quotes. I love quotes and mantras that I can use to help propel me towards my goals. But as I’ve gathered many quotes in my personal arsenal, I’ve realized that my FAVORITE quotes are the ones that go a little deeper into my identity. Past fitness. Past being my own boss. But being a WOMAN. As a woman, I’ve faced my fair share of less than appropriate and equal treatment. I know many can relate. These quotes can be motivational for fitness, career, motherhood, ANY area of life for women.

So here are my FAVORITE female empowerment quotes. Because “Who run the world? Girls” and not to mention but… the future is female! Cheers to you, ladies! 




1. You grow, girl.



2. I love the person I’ve become because I fought to become her.



3. She turned her can’ts into cans and her dreams into plans.




4. We get so caught up in being “pretty.” Let’s be pretty funny, pretty fierce, pretty kind, pretty strong.



5. I’m not strong for a girl. I’m just strong.



6. I have always loved the idea of not being what people expect me to be.



7. Success depends on the second letter of the word.



8. Dust settles. I don’t.



9. I am obsessed with becoming a woman comfortable in her own skin.




10. Empowered women empower women.



11. Purpose fuels passion.




12. If you are tired of walking to your destiny, sprint.



13. Nevertheless, she persisted.



14. Loving yourself is the greatest revolution.




15. Here is to strong women. May we know them, may we be them, may we raise them.



16. A real woman has curves, is skinny, has muscles, is whatever the hell she wants to be.



17. She believed she could, so she did.






If you like these female empowerment quotes, you can find a ton more that I have pinned on Pinterest: http://pinterest.com/LizzyCWPS/

Related Posts: 30 Motivational Fitness Quotes Guaranteed to Pump You Up and How to Stay Motivated to Workout When You Want to Give Up


Empowering quotes for motivation, inspirational fitness quotes


5 Reasons Taking a Break from Fitness Can Benefit You


5 Reasons Your Body May Benefit from a Fitness Break

“Taking a break” has gotten such a bad rep over the years. Remember the hit TV show Friends, when iconic love duo, Ross and Rachel, were on a break? Bad things happened. Or maybe you were in middle school P.E. and all the athletic and fit students were able to run faster and you felt ashamed when you had to take a break to catch your breath. There have been so many circumstances where the notion of “taking a break” has been negative. Really, really negative. But that doesn’t have to be the case!

What if taking a break was a good thing?

I’ve recently taken a short hiatus from my typical workout and fitness schedule (I say hiatus here because it was longer than a break due to repeated injuries). And I can tell you from personal experience, as well as hours and hours of research, that taking a break from fitness has benefits.


Related Articles: How to Reach Your Fitness Goals and How to Get Your Dream Body by Lifting Weights




The 5 Biggest Benefits Of Taking A Break From Working Out Are: 


1. Mindset Change. 

Taking a break from the routine can give you perspective and new ideas! Take the time to come up with some new exercises to try or classes to take. And maybe take the opportunity to do some active recovery — like walking, yoga, etc.


2. Break through the plateau.

Sometimes we can get so obsessed with our workouts, our records, our weight, our caloric intake, our macros, etc. that it becomes unhealthy and leads to burnout. Doing the same thing day after day can get boring and stale. Throwing a break into the schedule may be the change in routine that you’ve been needing!


3. Prevent (or recover from) injuries.

This may be the most sensible benefit. Exercise takes a toll on the body. Even the most careful of exercisers can get injuries! Sore or strained muscles, bruises, sprains, fractures, breaks, tears, etc. all require rest. Or maybe if you’re stuck in a routine, you may not be as careful as you usually are. Or maybe you’ve been pushing yourself, you may be close to an injury. Relax, rest, repeat. 



4. Get stronger and healthier.

Muscles need time to recuperate and repair in order to get stronger. Let your body catch up! Maybe you can catch up on some sleep too…


5. Absence makes the heart grow fonder.

Have you ever heard that saying before? Well, it can be true! And if the absence of something doesn’t make you miss it, then that’s a sign that you may need a change. For instance, if you’ve been running exclusively… and you don’t miss it while you take a break, then maybe it’s time to try out a new form of exercise (i.e. cycling, swimming, weight lifting, yoga, etc.).


3 Important Setbacks that Can Occur When Taking A Break from Fitness


Just as breaks can have benefits, they can also create setbacks. It is tricky to manage the fine line between “taking a break” and “falling out of a habit.” Working out is a difficult habit to build and to remain consistent with… therefore, it is SO important to be careful when taking a break!

The 3 biggest setbacks from taking a break from fitness that I have seen are:


Related Articles: 30 Motivation Fitness Quotes and Tips to Stay Motivated to Work Out 


1. Short breaks turn into long breaks.

Remember the commercial for an arthritis medication that said “a body a rest stays at rest…and a body in motion stays in motion” or something along those lines? Well, it’s true. If we aren’t careful, our short break can turn into something more.


2. It’s used as an excuse to not do anything at all or to eat whatever you want.

Just because you’re taking a break, doesn’t mean that active recovery shouldn’t be considered. I’ll be honest, I’ve done my fair share of “lounging around and not doing anything because it’s my rest time.” Not to mention… the “eat whatever I want because it’s my cheat day” mentality. HARMFUL! Please, by all means, reward yourself for your hard work… and eat what your heart desires. But everything in moderation, right?


3. You expect everything to change as a result of the break.

Yes, rest can improve many things. But it isn’t the “one size fits all” for many things in the fitness world. If you have an injury, rest may be part of the answer – but other steps are taken too! Rest won’t make you lift 50 pounds heavier at your next workout. And it won’t shave 2 minutes off of your mile time. But rest IS part of the answer. Just not the whole answer.



8 Quick and Easy Weight Loss Hacks To Accelerate Your Results


8 Easy Ways to Accelerate Your Weight Loss


Living the fit and healthy lifestyle isn’t a piece of cake (literally) and at times it can be pretty difficult. While eating healthy and working out are two pieces of the wellness puzzle, there are small things you can do on a daily basis to help lose weight fast! Here are 8 weight loss hacks that will transform your body and mind to get you into a healthy state. Small, daily acts turn into big gains in the end. Plus, some of these small things will turn into habits that you won’t even think about anymore! It’ll become second nature to you.


When you lose weight the healthy way, there are more than just physical benefits from healthy lifestyles. You’ll experience mental and emotional benefits from working out and eating right! If you have a good fitness planner, you can even take these hacks to the next level! 




8 Weight Loss Hacks You Can Start Doing Today 


1. Skip the fruit juice… just eat the fruit.


Fruit Juice often has extra added sugars and artificial sweeteners. Forego the fruit juice and just eat the fruit! Another alternative would be to invest in a water bottle that has an infuser! Put some fresh fruit in the middle (infuser) and you can enjoy a fruity beverage! 

Related Post: Sparkling Water Fruit Infusion Recipes




2. Eat protein at every meal (and snack).


If you’re working out, protein will help repair your muscles so that you get stronger and leaner. Protein also helps you get over muscle soreness. But most importantly, protein fills you up faster and keeps you feeling full longer.


3. Invest in excellent tupperware or meal prep containers.


Meal prep is one of the best practices to keep your diet in check. You’re more likely to eat unhealthy things when you’re hungry and tired. But if you have pre-made meals ready to go, then you can eat those instead! Meal prep tupperware can help keep those meals fresh for longer.




4. Stop eating out or ordering delivery often.


Fast food and dine-in restaurants are notorious for overindulgence. You get way more food than you could possibly want or need. And not only that, but the food is often greasy and/or unhealthy. That’s why it always tastes so good! Because restaurants are often using full-fat and full-caloried ingredients.


5. Ditch the soda, try sparkling water with fruit instead.


Soda is rich in chemicals, sugar, and more. If you are a soda-addict, try sparkling water. You can make sparkling water taste good with some fruit infusion recipes! If you’re on the go, put that water or sparkling water in a stainless steel cup that will keep it cold ALL DAY.





Carbohydrates have gotten a bad reputation over the past few years. Carbs give us energy. Our brain and our body need carbohydrates. However, there are some carbohydrates that are better than others. Stay away from processed and refined carbohydrates like french fries, potato chips, ice cream, etc. But keep good carbohydrates like whole grains.


7. Completely chew your food – and don’t stuff yourself.


When you eat very quickly, you’re more likely to overeat because the “I’m full!” signals from your stomach to your brain can’t keep up with your mouth. This can also cause that “stuffed” feeling when you’ve literally stuffed yourself with food. Eat until you’re satisfied… if there is still food on your plate – grab that tupperware and save it for later! 

Related Post: 30 Gifts for the Fitness Lover


8. Shop the outer aisles of the grocery store.


The outer rim of the grocery store is where you will typically find the natural foods: the proteins and meats, the vegetables, the fruits, etc. The aisles are often the processed items — which aren’t all bad, but don’t get the majority of your groceries from them!


These weight loss tips may some obvious and common sense… but they are so hard to follow sometimes. Convenience often trumps health; So it is up to ourselves to find the discipline to plan ahead and keep our eyes focused on our health. These healthy tips are guaranteed to help you become healthier and fitter. If you are just starting out, focus on 1-2 of these health hacks each week. Some may work better than others, just find what works best for you!

The Best Ab Workouts for People Wanting to Lose Fat


The best ab workouts for women from the fitness blog, Cardio, Weights, and Protein Shakes. Lose stomach fat and tone your stomach area with these workouts and get your body summer ready!


With summer quickly approaching, men and women are preparing themselves for the season of swimsuits. Many have packed on a few pounds during the winter months (don’t worry, we are predisposed to do so)… and want to lose that winter weight before taking off our swim cover-ups at the beach this summer.



Fitness blog, Cardio, Weights, and Protein Shakes, has several free ab workouts to choose from and look through. Some of these core workouts have downloads to go with them. For example, our “Quick Ab Workout” has a freebie that will give you illustrations and demonstrations of how to do each exercise correctly. And you can download it straight to your phone to reference while you are working out! 



Best Ab Workouts for Women




1. Fun, Quick Ab Workout on Your Next Ab Day

“When you do not have hours to spend at the gym, try this fun, quick ab workout to tone your stomach in 30 minutes or less!”




2. Ab Workout to Blast Belly Fat For Good

“The latest Core/ Ab Workout to lose belly fat from Cardio, Weights, & Protein Shakes. No weights or gym equipment needed! Can be done anywhere.”




3. The Ultimate Toned Tummy Ab Workout

“Sculpt your six-pack with this free ab workout! These exercises are designed to target your upper and lower abs, as well as your obliques.”


Bonus Posts to Tone Your Abs




4. 35 Fun Plank Variations For An Outstanding Ab Workout

“The standard plank is a staple in ab workouts. Change up your core work with these 35 plank variations, designed to sculpt your abs.”



5. The Best Ab Exercises to Burn Belly Fat in Record Time

“If you want a toned stomach or a six pack, you need to be incorporating the absolute BEST ab exercises in your ab workout routine.”



You may also enjoy these other workouts found on Cardio, Weights, and Protein Shakes!


The benefits of shoulder workouts and exercises are numerous. From aesthetics to health benefits, upper body exercises and specifically shoulder exercises are where it's at! Find out about the benefits of delt exercises and also the best shoulder exercises to do to tone your delts!

The Best Shoulder Exercises To Tone Your Delts and Upper Body Quickly

Whether you run, hike, play sports, or lift weights in the gym, your lower body muscles naturally receive more attention and are more frequently worked out compared to your upper body. The five best…

The Best Shoulder Exercises To Tone Your Delts and Upper Body Quickly

The best shoulder exercises to do to tone your upper body and tone your delts! The deltoid muscles should not be neglected!! So try these deltoid exercises for your shoulder day workout.


Discover the best shoulder exercises for toned, sexy shoulders! 

Why You Need To Do Shoulder Exercises


Whether you run, hike, play sports, or lift weights in the gym, your lower body muscles naturally receive more attention and are more frequently worked out compared to your upper body. Therefore, your upper body muscles need some special attention! This muscle group includes your biceps, triceps, back, chest, and shoulders. That being said, the shoulder muscles are often neglected in upper body workout routines over arm workouts, chest workouts, and back workouts.

If you don’t want to dedicate an entire workout to shoulder day, you should absolutely incorporate shoulder exercises, especially the BEST shoulder exercises, into your workout routine. Here’s why. 





The Benefits of Training Your Shoulder Muscles:


1. Aesthetically, sculpted and toned shoulders look fantastic. 

2. Shoulder exercises and toned deltoid muscles promote better posture.

3. Working out your shoulder muscles will support your shoulder joints (and keep your rotator cuff safe!). 

4. Healthy, strong shoulders will help you do most upper body exercises. Additionally, strong shoulders will help you increase weight when performing those exercises and perform more reps!).

Related: Sculpt and Tone Your Delts with this Shoulder Workout






The Best Shoulder Exercises


These are the 5 best shoulder exercises to tone your delts and shoulder muscles. These deltoid exercises will give you the sculpted shoulders you've been wanting!1. Front Raise: Stand with your feel shoulder width apart. Your arms will be relaxed by your side, holding light to medium dumbbells in each hand (overhand grip). Starting with your right arm, slowly lift the dumbbell in front of you until your arm is straight out in front of you. Lower the weight steadily back to it’s starting position and repeat with your left arm. 

2. Lateral Raise: You will be standing with your feet shoulder width apart, with your arms at your side holding light to medium dumbbells in each hand. Slowly and steadily raise your arms outward (to make a T with your body). Raise them until they are parallel with your shoulders, or slightly past parallel. Bring them slowly back down to your sides in a controlled way. And don’t lock your elbows!

3. Overhead Press: You can be standing or sitting for this exercise. If you choose to stand, I recommend standing in one of two ways. Either stand in a split stance, with one foot in front of the other, or with your feet shoulder width apart. You can also do the overhead press with either a barbell or with dumbbells. You will start with the weight at your upper chest. Your palms will be facing forward; and your elbows will be directly under the weight (and keep them slightly inward towards your body). Push the weight upward and keep it in line with your body – just don’t hit your face! Push it all the way up – but don’t lock your elbows at the top. 

4. Rear Delt Fly: The rear delt raise / fly can either sit or stand for this exercise. Either way, bend your torso and chest forward, while keeping your back straight and your abs engaged. Your arms will be hanging down in front of you, holding dumbbells in each hand. Your palms will be facing each other and your elbows will be slightly bent. Raise the dumbbells outward until your arms are parallel to the floor and your shoulders. Make sure to control the movement as you lower the weight to avoid accidents or injury!

5. Crawlout / Inchworm: You will begin in the plank position (on your hands). Slowly walk your hands towards your feet. Once you’ve made it up to your feet, push with your hands to propel yourself so that you can either clap or so that you can tap your shin bones with each hand. Then, start walking your hands back out to the standard plank where you started. You can bend your knees slightly if you are not very flexible like I am!




The five exercises listed above are, hands down, my favorite and the BEST shoulder exercises that you can do. These five shoulder moves target and strengthen each of the muscles within the shoulder. There are plenty of other exercises you can do that will make your shoulders and upper body stronger. 

Related: Halter Top Ready Shoulder Workout

This core / ab workout program has 8 full ab workouts that will burn belly fat and tone your stomach!


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