{"id":1073,"date":"2020-02-04T17:27:57","date_gmt":"2020-02-04T17:27:57","guid":{"rendered":"https:\/\/lifestyle.hussle.com\/?p=1073"},"modified":"2021-06-15T17:21:30","modified_gmt":"2021-06-15T17:21:30","slug":"5-gym-challenge-ideas","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/5-gym-challenge-ideas\/","title":{"rendered":"5 gym challenge ideas to get you motivated"},"content":{"rendered":"

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Creatures of habit is a clich\u00e9d phrase, but it\u2019s true, especially when it comes to our fitness routines. We tend to do the same warm-ups, use the same equipment, and the same muscles. Even if we change it up on different days, our workout week still looks a bit samey and can lead to a struggle with motivation. Time to diversify.<\/span><\/p>\n

Gym challenges are a great idea to help bring some variety into your workout routine<\/a> and get that motivation back up to boiling point. Not to mention the dopamine hit you get from accomplishing a goal.<\/span><\/p>\n

Whether you\u2019re looking for a challenge where you can get competitive with a friend or one you can do solo, these five gym challenge ideas will have you inspired to get out on the gym floor.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Squat your own body weight<\/span><\/h4>\n

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Who\u2019s it for? T<\/strong>hose looking to improve their strength<\/a><\/strong> or build muscle<\/a><\/strong> in the glutes<\/span><\/p>\n

Now, this isn\u2019t one you can just wake up one day and decide to do. You\u2019ll need to build up your strength and use progressive overload<\/a><\/strong> to get there. Squatting your own body weight is a key goal for lots of people who are getting into strength<\/a> training.<\/span><\/p>\n

Aim to do a squat session three times per week. Rest days are just as important, so don\u2019t overdo it. Start light and increase the weight by no more than 5kg per workout. You\u2019ll find at the start you can increase the weight quite rapidly. Progress will then start to slow down, but don\u2019t be discouraged.<\/span><\/p>\n

To test your ability, try doing 6 reps of a weight that you can do comfortably and with perfect form. Then, add additional weight in small increments for just 2-3 reps. Doing this will help you to gauge where you are in your progress and when you can step it up to the next level.<\/span><\/p>\n

Remember, proper squat form is the most important thing here. One squat with the correct form is better than 100 without. Use a gym buddy<\/a> to check your form and spot you if needed.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

AMRAP Challenge<\/span><\/h4>\n

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Who\u2019s it for?<\/strong>\u00a0HIIT enthusiasts<\/span><\/p>\n

AMRAP stands for \u2018as many rounds\/reps as possible\u2019 and describes workouts that ask for endless repetitions of an exercise or sequence of exercises within a given time frame.<\/span><\/p>\n

The beauty of this one is that anyone can get involved. It\u2019s a gym challenge that you can start doing one day and keep improving at each time. Compete against yourself or a friend. Mix up the exercise and the time limit. There\u2019s plenty of room to keep things fresh here and plenty of PBs to be hit<\/a>.<\/span><\/p>\n

Some examples of simple AMRAP challenges are:<\/span><\/p>\n