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Young asian woman doing a Side Plank - Abdominal Exercise (iStock)
Young asian woman doing a Side Plank - Abdominal Exercise (iStock)

How to avoid a post-boot-camp plateau Add to ...

The question

I really enjoyed your six-week summer boot camp. What do you recommend I do now that I have completed it? Should I add more reps? I really don't want to plateau.

The answer

Don't increase the reps. Instead, increase the weight you are lifting so that the suggested rep range is doable but still challenging.

More related to this story

In addition, add a third circuit to the end of the routine for week 6.

For the third circuit, do:

Side planks (10 to 30 seconds)

Up,up/down,downs (5 reps starting with each hand)

Bird dogs (10 reps each side)

Do the circuit three times through.

Side planks: Lie on your side and come up onto your forearm and feet so your hips and knees are off the ground.

Up, up/down, down: Start in a front plank on your toes and forearms. Keep your pelvis stable as you come up off your forearms and onto your hands, one arm at a time. Hold for five seconds, then come down onto your forearms one at a time. To make the exercise easier, perform it from your knees instead of your toes.

Bird dog: Start on your hands and knees. Keep your pelvis stable and extend one arm and the opposite leg. To test your form, place a water bottle on your back. The bottle should not fall as your arm and leg move.

If you missed the boot camp, find it at here.

Trainer's Tip

Introduce a new type of cardio workout into your routine. Get out of your comfort zone - try something your body is not used to. Try a rowing machine, a new sport or a dance class.

Send certified personal trainer Kathleen Trotter your questions at trainer@globeandmail.com . She will answer select questions, which could appear in The Globe and Mail and/or on The Globe and Mail web site. Your name will not be published if your question is chosen.

Read more Q&As from Kathleen Trotter

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The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment.

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