Our daily lives are usually stressful and from time to time, you need to alleviate that stress and blow off steam. While gym and exercising cannot work as a replacement for actual therapy when it is required, it is pretty surely going to help you release at least some of that emotion and tension after a tough time. It could be the stress of work, or home life, or whatever else. But at least every once in a while, everyone needs to blow off that steam and let that stress go. Alleviating stress is crucial, otherwise, it may build up and then blow up, causing huge damage.
You can, however, work to blow off steam and reduce stress. Of course, you can use running, meditation, or yoga – no doubt that it is helpful. However, many would agree that lifting, and lifting heavy, helps blow off steam in a way that nothing else can. Lifting heavy involves tensions running high, but when it’s done, it all becomes so much better. So, throwing some weights around can be a real lifesaver! Research proves that working out significantly helps alleviate stress.
Today, I’m going to share some heavy-lifting workouts to blow off steam and alleviate your daily stress!
The Locomotion
You will need:
- Heavy dumbbells
- Loaded sled
- Turf space
Farmer’s carry
- Go for 6 rounds of 50 meters. Rest for 1 minute and 30 seconds between carries.
Stand up straight with a weight in each hand. With your chest up and “proud”, keeping your shoulders back and down, walk forward with short heel-to-toe steps. You need to aim to carry the equivalent of your body weight. Try to load a trap bar if you do not have access to dumbbells that will fit this weight.
Sled push
- Again, go for 6 rounds of 50 meters. The same rest time (90 seconds) between pushes.
To start, stand tall behind the sled with your arms out strand and lean forward. Drive the sled going in a fast but controlled manner. Try to push the equivalent of your body weight. (In both exercises, you can go for lighter weights if it’s too heavy for you, or heavier weights if you find it too light. Your body weight, however, is a good starting point).
High box jump
- Aim for 5 sets of 6 reps. Rest as long as you need between jumps. Usually, around 2 minutes.
Get into a squat position and bring your arms back behind your hips. Then push forward with a strong forward arm swing and tuck your knees once you have fully extended the legs. It may be harder at first, but you need to try to land softly, in a similar squat position as you started with. Then, stand tall and lock your hips to complete the move.
Upper Body Workout
You will need:
- Dumbbells
- Pullup bar
- Bench
- Slam ball
Medicine ball slams
- Go for five sets of 15 reps. Keep your resting time at one minute between rounds.
By using this move, you usually aim for a relatively lightweight (however, not too light, usually 2-8 kg; 4-18 lbs). Instead, you move vigorously to burn calories and blow off that steam. Start with your feet shoulder-width apart. Reach to full extension with your ball overhead and avoid bending your elbows. Slam the ball down between your feet with full force. Pick up the ball (with a straight back) and repeat.
Dumbbell bench press
- Aim for the correct weight to go for 10 reps, 3 sets. Resting time – around 60-90 seconds.
You can go heavy with this one, but only as long as you have enough experience. Have a dumbbell resting on each thigh as you sit on the end of the bench. Lay back and guide the dumbbells over your chest with your legs, then plant your feet to start. Having the dumbbells angled in and your thumbs over the collarbone, squeeze your shoulder blades together and down. Press the dumbbells over your chest into a wide V shape and return to the start.
Plyometric pushups
- Aim for as many reps as you can, with a resting time of 60-90 seconds between sets. 4 sets.
Clapping your hands during the push ups are effective, however, they come with the risk of catching a finger, leading to unnecessary injury. Instead, simply exploding from the bottom of the movement in a plyometric way and landing immediately at the next rep will bring the same results without so many risks.
EMOM Chinups
- 10 sets of five reps.
EMOM stands for every minute on the minute. What you aim for is to start your clock and do the first five reps with the clock running. On average, it takes around 15 seconds to perform five reps. The rest of that minute is your recovery time. Once the next minute begins, you go again. Repeat it until you’ve completed 10 sets. Yes, this is not for beginners. But yes, it is extremely efficient to help you blow off steam.
Lower Body Workout
You will need:
- Leg press
- Barbell
- Kettlebell
- Squat cage
Paused back squats
- Aim for five sets of three reps, with two minutes rest between rounds.
Have the bar in the squat rack and grip it as far apart as it is comfortable for you. Come under it. Step back and stand with your feet at shoulder width and your toes slightly turned out. As you take a deep breath in, bend your hips and knees to lower yourself down. When you’re at your full depth, pause. Then extend through the hips and push your knees to stand back up. Keep a straight back the whole time. When you’re feeling that you’re close to a mental break, lifting a heavy bar can significantly help you!
Romanian deadlifts
- Go for five sets of eight reps. Aim to rest for two minutes between rounds.
Now this is a heavy exercise, but the heavier it is, the more steam it blows off. Moreover, you’ll get stronger and build bigger muscles too! Take hold of the bar at shoulder-width and hold it in front of your thighs. Bend your hips, lower your torso, and allow the knees to bend until you feel the hamstring stretching. You do not need to touch the floor, just focus on hovering the weight. Extend the hips to come back up. Your back shouldn’t round. If it does, you’re either bending too low, or you’re lifting too heavy.
Kettlebell swing to squat swing
- Go for three sets of 12 reps. Aim for one minute rest.
You just start with a typical kettlebell swing (of course, you must learn to do it right). But then, at the top of the move, you use the weight of the bell to balance as you squat and raise as you swing. Don’t worry if you do not get into the rhythm immediately, it takes a few reps first. But once you get the hang of it, you’ll find it very useful.
Barbell split squat
- Three sets of 8 reps on each side, with about 45-90 seconds rest between sets.
The first thing you need to do is to get a barbell loaded up. Then rack it in the back squat position. Stand up straight with your feet hip-width apart and knees soft. Step back about 2-3 feet so that your torso is right in between your feet. Keep the ball of your foot on the ground and your heel raised to start. Lower the right knee toward the floor until it is fully bent at a 90 degree angle. From this position, press through your left heel so you can rise up, returning to the starting position. Do all the reps with the right leg back. Then you switch legs.
Ready To Blow Off Steam?
Work, house tasks, money, and so on – they are all building up stress and frustration. However, with the help of these workouts, you can help blow off some steam and alleviate that stress. Trust me, it is much better to head to the gym and let it all out with these workouts, rather than taking all of those feelings home with you. Both you and everyone else around you will benefit from these workouts. That’s because they will work as outlets for your daily stresses of life, which can make you a happier and calmer person. Your loved ones will surely appreciate it.
However, sometimes, you may find it hard to de-stress yourself when you keep on pushing hard in the gym, yet you do not seem to have as many (and as fast) results as you should have. Lack of results can cause stress too. However, Supps For Life is here to help you out.
Here you can find everything that you need, whether it is shredding or bulking up. At Supps-For-Life.to you can find the best quality products that are the best when it comes to physique and performance enhancement. With the help of our products, you’ll get closer to your dream body, without spending too much, as we provide the best prices on the market! After all, research proves that men suffering from low testosterone levels can suffer from stress, anxiety, and depression. So, get your testosterone levels high and you’ll feel much better, look much better, and perform much better too!
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