5 Fresh New Moves to Add to Up Your Workout’s Intensity


While summer can sometimes get in the way of our usual workout routines, the fact that fall is just around the corner means that things will be slowing down a bit and it’ll be time to pick back up with your normal fitness schedule. Of course, getting back into the swing of things when you may be a bit out of practice can always be a little bit tough. Luckily, we’ve got five fresh new moves that can help get you excited about kickstarting your exercise regimen again, and each of these can seriously help you work towards your fall fitness goals.

Walking Lunges with Medicine Ball Twists

Get a leg and ab buster all in one with this great twist on the classic lunge. (Get it?)

How to Perform:

Begin in a standing position with your feet together, holding a medicine ball in front of your body, about 6-8 inches from your chest. From here, lunge forward with your right leg while simultaneously twisting your torso towards your right leg as you descend. Once your trailing knee is about 1 inch from touching the ground, press through your front leg to stand back up while simultaneously twisting your torso back to the starting position. Repeat with your left leg. (Remember – you’re always twisting towards the leg that is in front.)

Dead Ball Slams

Get your heart pumping with these total body cardio and ab killers.

How to Perform:

Grab a slam ball or dead ball and place it on the floor in front of you. Squat down to pick up the medicine ball, raise it over your head, and then use your entire body to throw the ball down to the ground as hard as you can. Repeat as many times as you can.

Medicine Ball Side Step Ups

Work your glutes and inner thighs with this heart rate-elevating variation of a classic step up.

How to Perform:

Grab a standard medicine ball and stand perpendicular to a box that’s just under knee height. Place and hold the medicine ball on the shoulder that’s pointing away from the box, and step up onto the box using a sideways stepping motion with the opposite leg. Switch sides after completing the repetitions on the first leg.

Forearm to Yoga Plank Exchanges

Get a chest, tricep, and ab workout all in one with this plank and push up combo.

How to Perform:

Starting in a classic forearm plank position, transition your right arm into a pushup position, then, keeping your entire body stable and tight by squeezing your abs and glutes, transition your left arm into a pushup position so that you are now in a yoga plank position. Then reverse the movement by lowering your right arm and left arm back to the starting position. Switch starting hands and repeat.

TRX Lateral Lunges

Work your legs and back safely and effectively with this lunge variation.

How to Perform:

If you don’t have a TRX set-up available, you can perform this same movement by attaching a band to a wall, door frame, or other fixture. Grab the handles and put your hands in front of you with your arms bent 90 degrees, with your elbows at your sides. Take all of the slack out of the bands by stepping away from the wall that the band is attached to. Stand tall with your feet together. From here, slowly step your left leg out to the side into a lateral squat while extending your arms. Be sure to get your butt nice and low. You can use the bands to help stabilize yourself and perform the movement safely. From the low position, push through your left leg to stand up while pulling your elbows back to your sides. Repeat on the other side.

About Ben Ilaria

Ben is a personal trainer and recent graduate of Fordham University. He loves everything health and fitness. You can check out Ben’s fitness and lifestyle blog, Mind Matter Fitness, where he offers advice, motivation, and workout plans for free.