3. Strike a Pose
Maybe this isn't exactly what Madonna was singing about, but striking a strength training pose may be the remedy for a stagnant workout routine. Contracting a muscle and holding it in a flexed position (aka isometric exercise or static holds) provide strength and endurance benefits that can't be achieved through traditional isotonic exercises (i.e. lifts that are in constant motion). Test it out with a stability ball wall squat that will engage the thighs and glutes. Start with a goal of 30-seconds and work towards holding this static position for longer periods of time as strength and muscular endurance improve.
4. Skip the Machines
While exercise machines do make resistance training user-friendly, they simply do not get the job done like free-weight exercises. Lifting with free weights will incorporate more stabilizing muscles and therefore burn more calories than their weight machine counterparts. The same can be said for bodyweight exercises, which can be more effective for core strengthening and calorie-burning than workouts done on machines.
More: Infographic: A 30-Minute Bodyweight Workout
5. Add Instability
A good workout doesn't need to look like a performance from Cirque du Soleil, but a little balancing act might go a long way. Exercises that require balance stimulate more muscle recruitment, specifically core muscles, than the same exercise done in a stable position. This is rather intuitive: Is a squat standing on the floor as challenging as one standing on a wobble board? Of course not. The good news is most stable exercises can easily be geared up by adding a BOSU or stability ball (just be sure proper form is never compromised).
More: 10 Full-Body BOSU Ball Moves
6. Train One Side at a Time
Can't help but favor your dominant side? Using exercises that force each arm or leg to work independently will help balance muscular development and equalize strength. A pistol squat or single-arm push-up are great examples that also strengthen the core. Work towards performing sets of 10 reps per side for each exercise.
7. Get Explosive
Old school bodybuilders fed their muscles a diet of slow, heavy lifts to build bulk and strength. Now research shows explosive movements such as box jumps, kettlebell swings, and plyometric push-ups can achieve a greater response from something called fast-twitch muscles (the ones used during quick, powerful movements). Bonus: Fast-twitch fibers have greater potential for growth when compared to slow-twitch fibers.
More: 5 Plyometric Moves