![]() ![]() On Day 2 and Day 4, you’ll do 100 pushups in as few sets as possible, using different grip widths. On these exercises, you’re going for a level of total-body fatigue while also building endurance in your posterior chain-glutes, hamstrings, spinal erectors, and the stabilizing muscles of your upper back. If it happens sooner, by the third or fourth set, it’s okay to change weights so you can continue with a lighter one. If that doesn’t happen until the very end, just use a heavier weight next time. If you’ve chosen correctly, by the fifth or sixth set your reps will slow down and you’ll start to feel like you need more rest between sets. ![]() Start off with a modest weight and see how it goes. When the timer hits one minute-exactly 60 seconds after you started the first set-begin the next set, and continue that way until you’ve completed all 10 sets. With a timer, hit “start,” do 10 swings, and put the weight down to rest. You’ll need to use a timer or position yourself where you can see a wall clock. On Day 1 and Day 3, you’ll do 10 kettlebell swings each minute for 10 minutes. Here’s how to do them: Every minute on the minute (EMOM) The finisher varies based on the workout, listed under “technique” on each workout log. You’ll end each workout with a bang, completing a challenging finisher that takes you out of your comfort zone. My goal is to get you to focus on full recovery between sets and exercises, and see how much more work you can do with that technique. That said, don’t feel obligated to follow the guideline down to the second, especially if you get so bored between sets you start checking your email. When you force yourself to rest a little more than you ordinarily would, you’ll be surprised at how much stronger you are on the next set. This is the first time I’ve specified how long to rest between sets since most workouts include supersets with no rest, and because I want you to attack each set at full strength. Then you’ll rest before you repeat the superset. On some of them you’ll go straight from the first to the second exercise with no rest, using the same weight where indicated, and do as many reps as you can. (Although you might get sore the first time through.) SupersetsĪlong with straight sets and antagonist pairings, you’ll also do supersets: two exercises for the same muscle group with no rest in between. Because they aren’t full-body workouts (more on that in a moment), it should be easier to do workouts on consecutive days without too much fatigue or residual soreness.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |