Not sure what to do in Open Gym?

Solo workouts might not be as fun and exciting as workouts in class, but that doesn’t mean they can’t be just as productive and a great addition to a well-rounded fitness routine. When I’m working out without the camaraderie of a group, I focus my efforts on a few areas outlined below. Whether you follow what I do or not, planning what you want to accomplish when you’re in an Open Gym is how you'll make the most of your time. 

Here are a few ideas you can use as jumping-off points in your solo workout time:

Vary the intensity. Choose a workout you liked from a past class, but instead of trying to see how quickly you can get it done or how many reps you can get through, find another area to focus on. Removing the pressure to perform is a great way to put emphasis on controlling each movement, making adjustments to your form in ways you might not in a fast-paced workout, and challenging yourself by trying a new weight you might not normally use.

Skills. You know that skill you’ve always wanted to get better at? Open Gym is a great time to get in some reps! Working on what we’re not good at isn’t always fun, so when I’m developing skills that I know might get frustrating, I always accompany them with movements I know how to do well and enjoy. This method ensures that I don’t dislike my entire workout while steadily chipping away at those pesky goals.

Strength. The Open Gym program is a great time to set up a barbell, put on your favorite playlist and lift some damn weight! Put together 2-3 movements and build a circuit you can work through for a set number of rounds. I usually try to combine an upper and lower body movement, and then one that involves accessory lifting (deadlift/push press/curls, front squat/pull-ups/leg lifts, etc.). Speaking of accessory work…

Accessory work. While the big lifts and movements we use in the gym provide a thorough foundation for functional full-body strength, sometimes we need to round out the edges a bit. Enter accessory work. Instead of the larger, power-based movements from the barbell and gymnastics worlds, these movements focus on smaller, slower challenges and add in elements of balance, coordination and control that can be overlooked during more challenging maneuvers. If you know you’re weak in one part of your body or movement pattern, adding in some focused accessory work for that area can work wonders!

Mobility. Think of mobility work as a two-part process: start by rolling out the muscles you’re looking to affect, then finish with stretching. Rolling gets everything loosened up so that stretching doesn’t feel like you’re beginning at zero. You can either dedicate a whole session to working on range of motion or just add in some extra time at the end of your workout.

Open Gym is a great opportunity to get in focused work on the goals we have floating around in our heads. If you need more help on how to maximize your solo workout time, get in touch with me or one of the other coaches so we can get you headed in the right direction!