WOTW : LOWERBODY BLAST
Photo Credit: T-Nation
For this week's workout we are going to focus on your Lowerbody! In particular, we are going to do lower body hypertrophy which is a fancy word for volume! Like last weeks WOTW, the workout itself is taken out of the Burn Program, so if it looks familiar... thats why! If you are not on the Burn Program, be sure to click the link above or use the form below to sign up for free! It is for the intermediate and advanced, but we can make some changes to fit your current fitness level. It is certainly a challenging program, but that is how we get stronger mentally and physically! Now... on to the workout!
**Be sure to warm up before starting this workout as it is has strenuous resistance and aerobic training. The first part of this workout (Body Weight Squat and Body Weight Lunge) is the warm up. Good luck!
Important Workout Specific Notes:
** Be sure to pay attention to the TEMPO on each exercise and the rest intervals as they are the very important in order to have a good volume training session.
** TEMPO denotation: The 2:1 refers to the time under tension. The "2" refers to the time in which you are lowering the weight or stretching the muscle being worked. For example: When you are squatting the "2" will be a 2 second count as you descend into a squatted position. Then, the "1" refers to the time in which you are lifting the weight or contracting the muscle being worked. In this example the "1" refers to the time in which you leave the squatted position and return back to on upright standing position on a 1 second count.
**Be sure to finish your workout with the cardio! 20 minutes with intervals. You can pick your intervals but I want you to do 50% max intensity and 80% max intensity for the intervals. I want you to spend double the amount of time on 50% than 80%. For example: 2 minutes at 50% max intensity, then bump it up to 80% max intensity for 1 minute. You will go back and forth until you have finished the allotted time.
If you have any questions please let me know. Comment here or shoot me an email mattbeard@newavecoaching.com and I will be more than happy to help out. Please like our page on Facebook or follow NEWAVEFITNESS on Instagram!
Also if you are not currently on the Burn program and want your free copy and access on the app, enter your email below and we will get your started!
**DISCLAIMER: I personally promise to you that I will not be sending you emails every day or bombard you with information. This is strictly for the program. However, you may send me an email if you'd like with questions or if you need some advice! Thanks!
