Ever head to the gym and feel like leaving as soon as you arrive? No matter how hard you try, you can’t seem to find the motivation to start or push through a full session. I had one of those days recently. I stuck it out with a decent workout, but I wandered from my plan and did some random moves to satisfy that day’s mood.
In this guest post by TG.com regular Shane McLean, here are ideas you can try when you need a slight change of pace. Enjoy!
THE ART OF DISTRACTION
Years ago, my son was getting a cavity filled. Nobody enjoys the dentist, and those big needles are scary. The first shot didn’t take and we needed a second one. Then the tears started. The dental nurse had little bedside manner and didn’t know how to turn the water off, so I had to think fast.
“Hey, did you realize your bottom lip is so big the astronauts in space can see it?” I said.
“What are you talking about, Dad? It’s not fat!” he replied.
“Feel it. It’s huge,” I said. He touched his lip, smiled, and the crying stopped. Problem solved.
You’re probably wondering what that has to do with exercise. Here’s the link: when you feel sore, tired, or uninspired and the last thing you want is to tackle heavy lifts like deadlifts, squats, or overhead presses, the trick is to train without realizing you’re training—distraction training.
Here’s how to add a bit of fun to your warmup or substitute for an exercise you planned. You’ll be sweating and smiling in no time. Note: These games work well in one-on-one and group training too.
1. BALLOON TENNIS (NOT JUST A KID’S GAME)
This is a great substitute for planks, pushups, or shoulder work, and it’s simple to play.
Set Up – Use three step-up risers on each side as a net, a body bar, space, and a blown-up balloon.
Rules – Imagine a straight line down from the edge of your risers as your boundary. You and your partner start in a push-up position with feet wider than hip width and within arm’s reach of the net. Serve the balloon over the net and rally back and forth until the balloon lands out, touches the ground, or you or your partner loses the plank. All of these result in a point. First to five points wins. You’ll be surprised how quickly your heart rate climbs.
2. REACTION BALL SQUASH
A great drill to move in all directions quickly and boost hand–eye coordination. Do it on a squash or racquetball court—think squash without a racquet.
Set Up – The server serves from inside the service box while the receiver stands anywhere in their service half.
Rules – Once the ball has been thrown against the far wall and bounces once, it’s live. If the ball is dropped, missed, or bounces twice this results in:
– If the server wins, they win the point and the right to serve again.
– If the receiver catches the ball, they win the right to serve.
Only the server wins a point. The first to ten points wins.
3. CORE WAR
A fantastic drill I borrowed from PTA Global. Core war works on the anterior, posterior, and lateral core while challenging balance. This drill will improve hand–eye coordination and quickness.
Set up– Face each other with 1–2 feet between you. Place your hands at shoulder height, elbows bent, and palms facing toward your opponent.
Rules– Each person is trying to slap the other’s hand while avoiding being slapped. You can do this for time for warm-up purposes, and each partner can keep score. First to five, ten, or fifteen slaps wins. To keep it interesting, the winner can assign a light “punishment” for the loser.
4. STABILITY BALL WRESTLE
I know some fitness professionals debate the use of stability balls and Bosu balls in a gym. Note From TG: it was a dark time in my life. However, I see them as another tool in the toolbox.
Stability ball wrestle can be used in place of single-leg or balance exercises. You’ll be too busy trying to knock each other off balance to realize you’re training ankle stability, mobility, and balance.
Set Up – Stand in front of the stability ball and place your right foot on top of the ball, with your right knee bent 90 degrees. Your partner, directly across from you, places their left foot on the same ball next to yours. Your other foot remains on the ground for stability.
Rules – You’re both trying to knock the other’s foot off the stability ball by rolling the ball with the foot on the ball. There is no kicking—just push the ball to move your opponent’s foot. The person whose foot stays on the ball wins the point. This can be done as a timed warmup (30 seconds per foot) or turned into a friendly competition. Every time someone loses balance, the other earns a point. First to five or ten points wins.
5. THE BOXER
Use this in place of any chest or shoulder exercise. This drill will build power, muscular endurance, and hand–eye coordination. Think of it as a fun band chest press.
Set Up – Use a resistance band with handles looped around a solid anchor point and bring your hands to shoulder level with the band under your arms. Your partner puts their hands up, palms facing forward and away from their face.
Rules – You hit the open palm (with a clenched fist), one hand at a time. Your partner can change hand position up, down, or left and right to increase the challenge. You can do this for time and count the hits, or use it as an upper-body finisher with a timed interval.
WRAPPING UP
These five games can fit into any training session to turn the boring part of your workout into something fun that can also boost your performance. Let’s bring some fun back to exercise.
ABOUT THE AUTHOR
Shane “Balance Guy” McLean is an ACE Certified Personal Trainer working in Louisiana with the gators.
Two sets of squats instead of four, plus a Hatfield Rear Foot Elevated Split Squat, and finish with band-resisted hip thrusts. Done.
