It needs to be said that the gym cannot act as your sole replacement for therapy. However, it sure is a damn good way of releasing all that emotion and tension after a tough time. Whether it be the stresses of work or home life, you need something to blow off that steam and let go.
Some say that running can be meditative and yoga is relaxing, but when you need to let it all out, it’s lifting you need – and lifting heavy at that. When tensions are running high and you are feeling frustrated, throwing some weights around can be a real lifesaver.
So, here are some heavy-lifting workouts to help you blow off some steam.
The Locomotion
What you’ll need:
- Heavy dumbbells
- Loaded sled
- Turf space
Farmer’s carry
6 rounds of 50 meters
Stand up straight with a weight in each hand. Now, with your chest up and “proud”, shoulders back and down, walk forward with short heel-to-toe steps. You want to aim to be carrying the equivalent of your bodyweight. If you don’t have access to dumbbells that equate to this weight, try loading a trap bar instead.
Rest for 1 minute 30 seconds between carries.
Sled push
6 rounds of 50 meters
To begin, stand tall behind the sled with your arms out straight and lean forward. Drive the sled going in a fast, yet controlled manner and aim to push the equivalent of your body weight.
Take a 90-second rest between pushes.
High box jump
5 sets of 6 reps
Get into a squat position and bring your arms back behind your hips. Next, push forward with a strong forward-arm swing and tuck your knees once you’ve fully extended your legs. Try your best to land softly in the same squat position you started with. Then, stand tall and lock your hips to complete the move.
Rest as long as you need to between jumps.
Also Read: The upper body blaster you can do anywhere
Upper body power play
The equipment you’ll need:
- Dumbbells
- Pullup bar
- Bench
- Slam ball
Medicine ball slams
Five sets of 15 reps
The key to this move is to use a relatively lightweight, but move vigorously to burn calories and blow off that built-up steam.
Start with your feet shoulder-width apart, reach to full extension with your ball overhead and try not to bend your elbows. Then, with your full force, slam the ball down between your feet. Pick the ball up and repeat.
Rest for one minute between rounds.
Dumbbell bench press
10 reps
Now, you’re going to go heavy with this one. Sit on the end of the bench and have a dumbbell resting on each thigh. Lay back and guide the dumbbells over your chest with your legs, then plant your feet to start.
With dumbbells angled in and your thumbs over your collarbone, squeeze your shoulder blades together and down. Press the weights over your chest into a wide V shape and return to the start.
Plyometric pushups
As many reps as you can
Whatever you do, don’t try and clap your hands during the pushups. This can lead to catching a finger and causing an unnecessary injury. Simply explode from the bottom of the movement and land immediately into the next rep.
Try and get through four sets of bench press and plyo pushups and rest for 90 seconds between each round.
Also Read: What you need to eat to bulk up
EMOM chinups
10 sets of five reps
EMOM means every minute on the minute. So, start your clock and do the first five reps with the clock running. On average, this should take you around 15 seconds. The rest of that minute is your recovery time. Then, once the next minute begins you go again and repeat until you’ve completed 10 sets.
The leg day from hell
What you’ll need:
- Leg press
- Kettlebell
- Barbell
- Squat cage
Paused back squats
Five sets of three reps
Have the bar in the squat rack and grasp it as far apart as is comfortable, then come under it. Step back and stand with your feet at shoulder width and your toes turned out slightly. Take a deep breath in, and bend your hips and knees to lower yourself down. Pause once you’re at your full depth and then extend through the hips and push your knees to stand back up.
When you’re closing to breaking point, there is nothing better than lifting a heavy bar.
Rest for two minutes between rounds.
Romanian deadlift
Five sets of eight reps
Take hold of the bar at shoulder-width and hold it in front of your thighs. Bend your hips, lower your torso, and allow your knees to bend until you feel your hamstrings stretching.
Rather than touching the floor, focus more on a hovering RDL. Extend your hips to come back up. If you find that your back begins to round, you’re either lifting too heavy or you’ve gone too low.
Again, rest for two minutes between rounds.
Kettlebell swing to squat swing
Three sets of 12 reps
Start with a typical kettlebell swing. Then, at the top of the move, use the weight of the bell to balance as you squat and rise as you swing. It may take a couple of reps to get into a rhythm, but you’ll get the hang of it.
Also Read: The 10 habits of a bodybuilder
Barbell split squat
Three sets of eight reps on each side
Get a barbell loaded up and rack it in the back squat position. Stand up straight with your feet hip-width apart and knees soft. Step back two to three feet so that your torso is equidistant between your feet. Keep the ball of your foot on the ground and your heel raised to start.
Lower your right knee toward the floor until it’s bent at a 90-degree angle. Next, press through your left heel to rise up and return to the starting position. Do all reps with your right leg back and then switch sides.
The bottom line
Now you’ve got some different workouts to help you get out that built-up stress and frustration. So, instead of taking all those feelings home with you, head to the gym and let it all out.
You and everyone around you will benefit from these workouts as you’ll have found an outlet for all your daily stresses of life, making you a happier and calmer person when around your partner and loved ones.
Feel STRONG with Brutal Force
If you’ve been heading to the gym to de-stress from your day and it’s becoming a bit of a habit, you may now have found yourself a new hobby and want to focus on your body.
When this happens, you need Brutal Force!
We’re there for all your needs, whether that’s shredding or bulking up. All our products are made with 100% safe and natural ingredients, meaning you can achieve your dream bod, without the nasty side effects.
