Are you doing your workout wrong? 3 elements to every great workout

Slugging out long runs, doing the same routine week in and week out and getting no results? Newsflash: you’re doing your workout wrong. In this post, our human movement specialist Dave Catudal shares his views on three elements that MUST be added to your workouts to improve. 

What defines a truly great workout? I’ll give you a hint: it isn’t your new butt-enhancing Lululemon pants or limited edition zebra pattern Nike Free’s. Feeling comfortable and stylish certainly helps to boost your motivation levels, but it’s not an essential ingredient in the making of a great workout.

For a workout to really have lasting impact, the truth is you have to get uncomfortable. You have to go to a place, physically, that you’ve never been to before. And most of all, you have to do things right. In short you need intensity, proper exercise selection and proper technique. Read on to learn more.


You need to push it. Period. It may sound cliche, but the results you’re after are waiting outside your comfort zone. It’s essential that you give it everything you’ve got! A great workout takes less than one hour out of your day, so use that as your motivation to push extra hard, and make every minute count.

Exercise selection

For great results, you need to ensure you are doing the right exercises, and in sequence. Isolated exercises, such as just working on your triceps, abs or glutes alone, won’t stimulate the metabolic demand needed to create impressive results. What you need is compound movements and dynamic exercises. Follow up your ab workout with jumping exercises to stimulate the core; walking lunges, squats and mountain climbers not only activate those core muscles but also your gluteals. If you want to see your abs, (in addition to clean eating, of course) you need to take your exercises up a notch. Before too long — voila! — your abs will magically begin to reveal themselves.

Exercise technique

I saved this for last because it requires extra emphasis. Listen up: if you’re going to do something, do it well, especially when it comes to your body and health.

You don’t have to train like a professional, and you don’t need the coordination of a Bulgarian gymnast, but it is in your best interest to practice each movement correctly. That means you feel comfortable and confident performing that move at any pace or tempo.

Get out your computer or mobile phone, and watch a video tutorial of how to properly execute your exercise (or check out my Pre-Coffee 20 Minute workout). It’ll only take a couple of minutes, and trust me, your body (especially your joints) will thank you.

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