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As chef and owner of Tertulia & El Colmado restaurant, an author, and cyclist, Seamus Mullen stays very busy. Although his days are packed, he doesn’t let his schedule get in the way of his workout regimen. He shares his secrets and tips on how to get more out of your workout, stay committed, and get it done.

1. Make a Plan and Stick to It

Take the time to draft a workout plan before going to the gym. Knowing what you’re doing before you start a workout keeps you wasting your time figuring out what to do.

2. Keep Your Water Ice-Cold

The night before your workout, fill up half of your water bottle with water and stick it in the freezer. In the morning (or just before your workout), fill the bottle the rest of the way with room temperature water so the ice slowly melts. This is an incredible trick I picked up on Pinterest that ensures having refreshing, ice-cold water throughout a workout.

3. Set Up Your Space

If you’re planning on doing multiple movements in a workout, set up your space beforehand. For example, if you are doing box jumps, kettle bell swings, or jumping rope, make sure all of your equipment is set up so you can progress smoothly.

4. Repeat the Same Workout More Than Once

Cycle through the same workout so you can see improvement. Write down your time or max reps from the previous session and aim to beat it each time.

5, Plan Your Workout Week

You want to change the movements your body goes through each day throughout the week such as a cardio routine on Monday, a weight routine on Tuesday, a mobility and endurance on Wednesday, a speed and agility workout on Thursday, a cardio routine on Friday, active recovery on Saturday, and rest day on Sunday.

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