Let's face it: We can easily get bored with the same old exercises, and the same amount of sets, reps, load and rest. Change can be good for both our mental approach and overall performance.
Unconventional training exercises and tools can add some life to a monotonous training plan. Using training tools like kettlebells, battle ropes and sandbags will provide plenty of challenging and fun ways to work out. But the fun doesn't stop there--you can also use a barbell or your bodyweight to do some unconventional exercises that will work your entire body.
It's likely your gyms now offer these unconventional training tools. So if you need a change in your routine, look no further.
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8 Must-Try Unconventional Training Exercises
Written by
Erik Taylor
Battle Ropes: Single Wave
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If you are looking to up your conditioning level or struggling with a lower leg injury, battle ropes will have your heart pounding and arms burning. They're super easy to use with very low risk of injury.
Grab both ends of the rope and plant your feet on the floor about shoulder-width apart. Drive your right hand up and down, followed by your left hand. The alternating pattern of your hands and arms should resemble a drummer's movements. Again, the waves shouldn't be too big or too small. Note: The single wave is much harder, so if conditioning or strength level is low start with the Double Wave.
15 to 20 seconds, 6 to 10 sets
Grab both ends of the rope and plant your feet on the floor about shoulder-width apart. Drive your right hand up and down, followed by your left hand. The alternating pattern of your hands and arms should resemble a drummer's movements. Again, the waves shouldn't be too big or too small. Note: The single wave is much harder, so if conditioning or strength level is low start with the Double Wave.
15 to 20 seconds, 6 to 10 sets
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TriathlonBattle Ropes: Double Wave
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If you are looking to up your conditioning level or struggling with a lower leg injury, battle ropes will have your heart pounding and arms burning. They're super easy to use with very low risk of injury.
Grab both ends of the rope and plant your feet on the floor about shoulder-width apart. Drive the rope up and down with your arms while bending and extending your knees. The ropes should have a quick wave pattern, but make sure the wave pattern isn't too big or too small.
15 to 20 seconds, 6 to 10 sets
Grab both ends of the rope and plant your feet on the floor about shoulder-width apart. Drive the rope up and down with your arms while bending and extending your knees. The ropes should have a quick wave pattern, but make sure the wave pattern isn't too big or too small.
15 to 20 seconds, 6 to 10 sets
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TriathlonSandbag Plank Pull Through
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This exercise is guaranteed to blast your abs. Place a sandbag just to the side of your body. Grab it with your opposite hand and pull it through to the other side. Now repeat with your other hand.
The key here is to make sure your torso does not rotate--push your pelvis towards the floor to help prevent this from happening.
8 to 12 reps, 3 to 4 sets
The key here is to make sure your torso does not rotate--push your pelvis towards the floor to help prevent this from happening.
8 to 12 reps, 3 to 4 sets
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TriathlonFarmer's Walk
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Pick up a pair of dumbbells or kettlebells that are heavy yet manageable. Take quick, short steps, keeping your back straight and your eyes focused on the horizon.
50 to 100 feet, 4 to 5 sets
50 to 100 feet, 4 to 5 sets
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TriathlonProwler (Sled) Push
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Want to build strength while kick starting your cardiovascular system? Look no further than the prowler push. Pushing a sled works just about every single muscle in your body. Pile on some weight plates and start pushing--it's both easy and safe to do.
15 to 30 meters, 4 to 12 runs
15 to 30 meters, 4 to 12 runs
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TriathlonHand-Over-Hand Rope Sled Pull
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Remember playing tug of war in grammar school? Tie one end of the rope around the sled and add weight. Place the sled about 20 to 30 feet away and start pulling the sled towards you using a simple hand-over-hand technique.
20 to 30 feet, 4 to 6 reps
20 to 30 feet, 4 to 6 reps
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TriathlonWindmill
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Windmills will crush your obliques while building shoulder strength. First, grab a dumbbell or kettebell and bring it up to your right shoulder. Press the bell straight up overhead and lock out your elbow. Set your feet at a 45 degree angle to your left and kick out your right hip. Keep your right leg straight and bend over at the hips, trying to touch the ground with your left hand. Drive back up into the starting position and repeat.
5 to 8 reps, 2 to 4 sets
5 to 8 reps, 2 to 4 sets
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TriathlonBarbell Bus Driver Rotation
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You can use a barbell for more than just squats and deadlifts. Anchor one end of the barbell into the corner of a wall or into a bench. Grab the other end of the barbell with both hands and get into the starting position, keeping shoulders retracted, core tight, knees slightly bent and weight on the balls of your feet.
Rotate the barbell to your right hip in an arc motion. Your left foot should pivot inward. Add weight to the bar as you improve with this exercise.
8 to 16 reps, 2 to 4 sets
Rotate the barbell to your right hip in an arc motion. Your left foot should pivot inward. Add weight to the bar as you improve with this exercise.
8 to 16 reps, 2 to 4 sets