Challenge and entertain yourself with this very different training routine! You might recall this gem from a few months back in one of my instagram posts, but here's a fresh routine for you to dive into, promising some of the most epic pumps you've ever experienced.
Bodyweight OR with dumbbells
So, here's the lowdown on how to make those muscles pop:
🔥 Kick things off with an "activation" set, aiming for 10-20 reps. Today, I'm showcasing a bodyweight version. If you have access to weights, pick a load that lets you push almost to the brink of failure (but hold back a rep or two… you'll thank me later). Complete those reps and gently put the weights down.
⏰ Take a breather for 3-5 deep breaths.
🏋️♂️ Now, grab the same weight and knock out 3-5 controlled reps before placing the weight down. Voila, your first myo-rep set!
⏳ Following that, another round of 3 to 5 breaths before cranking out another 3-5 reps. That's yet another set for you.
Repeat this symphony for a total of 5 sets, encompassing that initial high-rep set.
Now, let's paint a picture (recall, just a short break of 3 to 5 breaths between each set). Typically, the weight might feel feather-light. However, thanks to minimal rest and your primed muscles, even with a lighter weight, you'll be able to tap into that muscle fatigue and overload while amping up the intensity:
Set 1: 15 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 3 reps
🏋️♀️ The Sweat-Inducing Workout 🏋️♂️
Feel free to rock this workout thrice a week, giving yourself a bit of downtime in between. For some added spice, mix and match with other exercises to keep things exciting.
Round 1
1. Conquer 15 reps per leg of walking lunges (for an extra challenge, throw on a backpack, or weighted vest).
2. Take those 3-5 mindful breaths.
3. Dive straight into another 3-5 reps per leg of walking lunges.
4. Rinse and repeat steps 2 and 3 until you've nailed five sets in total, starting from the initial set of 15 reps.
Round 2
1. Ace 20 pushups (up the ante with that backpack, weighted vest, or laundry detergent jug).
2. Inhale and exhale for 3-5 rejuvenating breaths.
3. Without skipping a beat, pump out another 3-5 reps. Recycle steps 2 and 3 until you've got five sets done, starting from the first set of 20 reps.
Round 3
1. Crush 20 reps of squats (yep, amp it up with that backpack, weighted vest, or sack of rice).
2. Inhale serenity for 3-5 breaths.
3. Immediately translate those breaths into 3-5 more reps. Redo steps 2 and 3 until you've successfully accomplished five sets, originating from the inaugural set of 20 reps.
And there you have it! This won't devour much of your time, but your muscles might just mistake it for hours in the gym. 🏋️♀️
Here's to an awesome week ahead! Remember to cling to your routines and keep your eyes on the prize of progress with each passing day. 💥🚀