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The Routine is the Goal, Not the Result

The Routine is the Goal, Not the Result

Goal setting is fun. Really fun. We get to think about all the cool stuff that we want to do with our lives, all the places we wanna go, the weights we wanna lift, all the radness we want to achieve. When you achieve something you want to, you can proudly cross an item off your list — one that you have earned.

But if goals are so rad, why do so many people struggle with them?

Why do we spend so much time trying to create new and better ones when the old ones don’t pan out as expected?

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Case in Point: New Years Resolutions. They’ve become such a watered-down exercise in personal change that they have become a running joke. At cocktail parties across the world on the eve of a New Year people joke about the resolutions they are never going to keep.

But if we have the intention to do better, to be fitter and faster, than why do we have such a hard time seeing them through?

Reasons Goal Setting is So Tough

Deadlines rarely work. Some people work with deadlines, others don’t. When those deadlines come in too quickly, we get discouraged and throw the whole goal out the window.

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We stink at forecasting at how long it will take to accomplish something. There is nothing worse than coming up against a random setback or something you didn’t come up with in the first place. Illness, injury, a full weekend bender of Netflix can all seem like setbacks but can also count as simply living your life. Those who are diving into a fresh workout plan, and aren’t as realistic as they need to be about how much time it takes to make that progress are especially prone to this.

Goals are all or nothing. Goal setting tends to make us a little crazy. And panicked. As a result, we launch ourselves into whatever it is we want to achieve with everything we have. Before long—for some it is a couple days, others make it for a couple weeks—we get burnt out. A routine—especially one that is so small that it is impossible to say no to, builds something exceptionally more powerful than anything you can achieve with a spurt of high amounts of effort—and that is making exercise habitual.

Deadlines are almost always inflexible. Achieving a goal is a best case scenario. It requires you to be 100% on, every time you are at the gym, with every day required to be a top-notch workout in order to achieve your goal.“I am going to need to go to the gym every day for the rest of the month to hit my target!” And while holding a gun to your head might work for some people, it doesn’t work for most.

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Goals leave you feeling “less than.” The thing I like least about goals is that the moment you make one, it immediately puts you in a position of feeling as “less than” Your goal is to lose ten pounds? Until that happens you will always feel like something is lacking. Wanna add 100 pounds to your bench press? You’ll view yourself unfavorably or as “weak” until you hit that goal.

The Power of Implementing Routines

So if there are limitations to goals and goal setting, how do we go about getting the things we want? Simply: Adopt routine. Be willing to embrace the boring consistency that comes from showing up every day at the gym. After all… Something funny happens when we adopt the routine and systems.

They remove the pressure that comes with them, and takes you out of a mindset where you are stressed about whether you are progressing fast enough, to a mindset where you are focusing on taking things one day at a time. At that point the end goal, the reason you initially got back into the gym or ramped up your commitment to the gym, is almost moot. The goal, the scale, the measuring tape, are all things that fall to the back of your mind.

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And to be frank, it is a pretty liberating feeling.

When you can unshackle yourself from the chains and pressures of that goal in the horizon, of stressing about whether or not you are making the kind of progress you want at the pace you desire, than you can unburden yourself and focus solely on the workout today

Destroying your squat PR is going to be a hell of a thing. Running 2 miles further then the week before is awesome. Benching a weight you always thought impossible is rad. Something to pause and celebrate.

But being the guy or gal that shows up every day and absolutely kills it at the gym? Now that is something to be stoked about.

This post was originally published over at YourWorkoutBook.com.

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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