Super Strength
Your body is your barbell in this 20-minute routine
Best For:Muscle
Exercises5
Total Sets 4
Total Minutes20
INSTRUCTIONS:
You will develop maximal strength using heavy loads or advanced exercise variations performed at slower, more controlled tempos.The one drawback of traditional strength training is that it requires long and boring rest periods (often 3 to 5 minutes or longer) between sets, leaving many people feeling like they didn’t sweat or work hard enough. So we’ve created a 20-minute strength circuit where you minimize workout time without sacrificing results.
The cool thing about this setup is that you end up getting more than 4 minutes of rest before repeating the same exercise again while you’re working other muscle groups. This keeps the intensity high for a serious calorie-burning and cardio boost.
HOW TO DO IT:
Perform this 20-minute total-body workout two or three times per week with ideally 48 hours between workouts.For best results, perform your reps with a 3-1-1-1 training tempo to maximize time under tension. This means you’ll take 3 seconds during the lowering portion, hold the finishing position for 1 second, take 1 second during the lifting portion, and then take 1 second to reset between each rep. Over the course of 30 seconds, you could do at most 5 total reps.
1. Circuit x4
Shoulders-Elevated Hip Thrust
Max Reps
For: 30 Seconds
REST: 30 Seconds
Lie with your upper back resting on a bench and your feet flat on the floor in front of you.
Raise your hips until your body forms a straight line from your shoulders to your knees.
Hold for a count and then slowly return to the starting position.
Raise your hips until your body forms a straight line from your shoulders to your knees.
Hold for a count and then slowly return to the starting position.
Pushup
Max Reps
For: 30 Seconds
REST: 30 Seconds
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
Squeeze your glutes and brace your abdominals—as if you were about to be punched in the gut. Maintain these contractions for the duration of this exercise.
Your body should form a straight line from your ankles to your head.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. That’s 1 rep.
Squeeze your glutes and brace your abdominals—as if you were about to be punched in the gut. Maintain these contractions for the duration of this exercise.
Your body should form a straight line from your ankles to your head.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. That’s 1 rep.
Stepup
Max Reps
For: 30 Seconds
REST: 30 Seconds
SPECIAL DIRECTIONS: Left leg
Stand facing a box, bench, or step. Place your right foot on top of the box, so that your hip, knee, and ankle all form 90-degree angles.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
Stepup
Max Reps
For: 30 Seconds
REST: 30 Seconds
SPECIAL DIRECTIONS: Right leg
Stand facing a box, bench, or step. Place your right foot on top of the box, so that your hip, knee, and ankle all form 90-degree angles.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
Press your right foot into the box and push your body up until your right leg is straight. (Don’t rest your left foot on the bench at the top; instead, hold it in the air.)
Slowly lower yourself to the floor. That’s 1 rep.
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