by Women's Health

Editors of Women's Health

Freshen Up Your Workout and Tone Up Fast

Put one song on repeat and eventually you tune it out, even if it's your fave. Your body does the same thing with your go-to moves: If you work out the same way all the time, your muscles adapt and stop progressing, and you risk overuse injuries. So we asked Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California, to tweak the not-so-­complicated strength moves we all love so that they target different muscle groups. Alternate between the traditional move and the variation every two weeks and watch your fitness level skyrocket.

Move 1: Bench Press

The Traditional:
Grab a pair of dumbbells and lie faceup on a weight bench with your feet flat on the floor. Position your hands wider than shoulder-width apart, elbows flared out. Straighten your arms and lift the weights over your chest. Lower the dumbbells until they nearly touch your chest, then press back up. That's one rep. Do three sets of 10 to 12.

Works: Chest

The Tweak:
Position your hands shoulder-width apart, and keep your elbows tucked in as you lift.

Targets: Triceps

Move 2: Dumbbell Squat

The Traditional:
Grab a pair of 8- to 10-pound dumbbells and stand with your feet hip-width apart, arms at your sides. Squat so your thighs are parallel to the floor. Return to standing. That's one rep. Do three sets of 10 to 12.

Works: Quads

The Tweak:
Position the dumbbells in front of your thighs with your palms facing your body.
Let the dumbbells drop straight toward the floor as you squat.

Targets: Glutes and hamstrings

Move 3: Pushup

The Traditional:
Get in plank position with your feet together and your hands wider than shoulder-width apart. Bending your arms, lower your chest toward the floor and then press back up. That's one rep. Do three sets of 6 to 12.

Works: Chest

The Tweak:
Place your feet on a six- to eight-inch-high step.

Targets: Shoulders

Move 4: Lat Pulldown

The Traditional:
Stand facing a lat pulldown machine and grab the bar with your hands wider than shoulder-width apart. Keeping your arms extended, sit on the seat with your feet flat on the floor. Pull the bar straight down, then slowly release the bar. That's one rep. Do three sets of 10 to 12.

Works: Arms

The Tweak:
Lean your upper body back 45 degrees in the seat and squeeze your shoulder blades together as you pull the bar toward your chest.

Targets: Upper back

Try this now...

Kranking

In this new fitness class, you sit on a pedalless bike, or Krankcycle, and rev the flywheel using hand cranks positioned where the handlebars normally are. Created by the inventor of Spinning, Kranking will fry your arms without stressing your shoulders--a great way to sneak in cardio while giving your legs a rest. Visit krankcycle​.com to find a class.

Related Links:

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