As an athlete or sports enthusiast, you “train hard” by piling on heavier loads or taking on the newest HIIT workouts. But you may not be seeing the results you expect or suffer from staying consistent and committed to your training long-term.

Here are 3 easy to follow training hacks to fully excel and benefit from your hours of training:

Training Hack #1: Develop your strength base

Make it your priority to develop a solid foundational base of strength for your muscular body. It’s essential to develop strength over time and not just for quick results. For example, your goal may be to develop strength and muscle mass. If you have not but in the necessary time to develop a solid strength baseline, it will be difficult to produce the results you are seeking in the short-term. Instead, focus on form, consistency, and improvement while you develop your strength base, increase your resistance as you improve at a pace that fits your development.

Training Hack #2: Have a balanced training plan

Whether you're a novice beginning a fitness program or an exercise fanatic aiming to perform better, having a well-rounded training plan is essential to achieve optimal results. Based on a general fitness program, a balanced routine should include: cardio, strength, and flexibility. All of these fitness elements can be accommodated to your specific goals. The key formula is to balance your training with the appropriate intensity for your body, incorporate a variety of exercises that train the larger and smaller muscles in all ranges of motion, and include flexibility work to recover and prevent injury.

Training Hack #3: Be consistent

To achieve any fitness goal, you must be consistent, patient, and trust the process. Consistency leads to habits. These habits form our daily actions and ultimately, this will lead you to success. Being consistent also holds you accountable for the daily choices you make.

Now let’s put these training hacks into action with a Strength & Power workout that will challenge your entire body with just 3 moves on your Total Gym!


• The following strength exercises are advanced movements. Please become familiar with exercise and practice executing with proper form before adding speed, explosive power, &/or challenging incline levels.
• Perform 10 Reps per exercise in AMRAP format (As Many Rounds As Possible) for 10 minutes with no rest until the time is completed.

1. Squats +Plyo Jump Squat
2. Elevated Push-up +Mt. Climbers
3. Knee Tucks +Obliques

Please check out the video to see how these Strength & Power moves are performed on your Total Gym!

Train Smart. Train Hard. Train Better.


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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