Overcome a Plateau

My one piece of advice to overcome hitting a plateau is quite simple: workout outside. Why outdoors? Because exercising outside has many health benefits that include:

  • It’s healthy for the body
  • Improves mood
  • Boosts self-esteem

That’s pretty great if you ask me. So ditch the treadmill and hit the park.

As a celebrity trainer, I love taking my clients outside, into the fresh air for a workout. Parks, beaches, and mountains are great places to overcome a plateau. The natural challenges that come from the great outdoors, like the terrain and weather conditions, require our bodies to expend more energy.

I love taking my clients outside to put my 321 Training Method in action. The outdoors provides a challenging and fun way to practice my philosophy of 3 cardio segments, 2 circuits, and 1 core routine. Taking my 321 Training Method outside allows for a more intense workout that will work off fat, build lean muscle, and help you torch calories even while you sleep!

Want to give working out in the great outdoors a try? Here is a sample routine you can test out:

Warm Up (5 minutes)

The goal is to get your blood pumping! Try some dynamic stretches by walking along the grass or track. While your walking try some arm circles, fan kicks, and even some walking lunges.

Cardio 1 (5 minutes)

Do some walk-jog intervals. Walk for 30 seconds and then jog for 30 seconds. Repeat this five times for a total of five minutes.

Circuit 1

Stop near a bench (or something that can act as a bench) and do the following:

  1. Push-ups – with your hands on the bench, try to work your way up to ten repetitions.
  2. Step Ups – step onto the bench with your left leg and back down on the left leg. Do this ten times. Now switch to the right leg. Repeat 10 times.
  3. Tricep Dips – Use the bench for support. Keep your elbows in tight and work up to 15 reps.

Repeat this circuit two times with a thirty-second break in between.

Cardio 2 (5 Minutes)

Kick it up a notch and do jog-run intervals. Jog for fifty seconds and sprint for 10 seconds. Repeat this five times for a total of five minutes.

Circuit 2

Find a soft spot on the ground – like grass or sand.

  1. Lay on your back, with your knees bent. Lift your hips up, into a bridge, and extend one leg up to the sky. Bring that leg down. Repeat this 10 times for each leg.
  2. Roll onto your stomach and get ready to perform some Superman’s! You perform this exercise by extending your legs behind you and your arms in front of you. Lift your arms, legs, and torso – just as if you were flying. Repeat this ten times.
  3. Using a bench, or bench-like object, place your hands on the ground with your feet resting on top of the bench. Perform a pike pushup to target your back and shoulders. Repeat this ten times.

Repeat this circuit two times with a thirty-second break in between.

Cardio 3 (5 minutes)

For your last cardio segment, jog for a steady five minutes. You can shake things up by jogging with high knees, sidestepping, and even skipping.

Core

Go back to your bench. With your hands on the bench, straighten your body into a plank position. Keep your abs contracted and one knee up to touch the bench. Repeat this twenty times and then switch to the other leg.

Remember, overcoming a plateau requires the following:

  • Changing up your workouts
  • Varying and increasing the intensity of workouts
  • Using resistance training

My 321 training philosophy is not just a great way to overcome a plateau – it is a fantastic way to work out every day. As a celebrity trainer, I don’t have the luxury of having a lot of gym equipment while my clients are filming on location. Instead, I use my 321 training philosophy in ways that allow me to utilize what I do have – like the great outdoors. After all, all you need is a pair of sneakers.