Not feeling your workout adapt

One of the worst feelings is when you thought you were psyched and ready to train, but you hit the gym floor and your warm-ups feel heavy. You feel like you’re training in water and you wonder if you can make it through this one. You have a few choices: In some cases, it may be best to throw in the towel and go home. If you’re sick, possibly on the verge of an injury, or over-tired, not training may be a good bet. This is a personal assessment and choice. If you’re actually dressed and in the gym, it is valuable to follow through with the original plan. There is value to this because it can help you develop mental toughness, and by the end you will have confidence in your ability to do something you doubted. A third solution is to modify the workout. For example, can you train outside instead? Going out and doing a strongman workout or doing hill sprints may be a good alternative. Or you could try super sets that go after one part of the body. This will only take about 20 minutes. You use short rest between sets, so you don’t have time to think about how hard it feels, allowing you to work a large amount of muscle in a short amount of time.For example, for the legs try the following:A-1. Front Squat, 3 x 4-6, 40X0, 10 seconds restA-2. Heels-Elevated Back Squat, 3 x 6-8, 30X0, rest 2 minutesB-1. Lying Leg Curl, Feet Neutral, 2 x 6-8, 40x0, 10 seconds restB-2. Romanian Deadlift, 2 x 10-12 reps, 4020, rest 2 minutes Note that you can set up the B exercises during your 2 minute rest periods. This workout only requires 10 sets total and can be done in 20 minutes. An alternative rescue workout is to pick two compound exercises—one for the upper and one for the lower body, such as a deadlift and an overhead press or chin-up. Do ten sets of each, alternating between them with maximum 30 seconds rest. Be sure to focus on proper form throughout whatever workout you do. If you have to decrease the weights to do this, go for it.