Here’s an absolute burner of a home workout
Here’s our 4th and newest edition of the Enterprise Home Workout Series!
Coach Adrian and Amelia take you through a sweaty workout you can do any place, any time. This one works your full body, with minimal equipment.
A SERIES: 3 to 4 Sets
Seated Banded Abduction, 6 x 6 seconds hold
15 sec rest
Banded Hip Thrust @ 3012 tempo
90 sec rest
B SERIES: 3 TO 4 SETS
Chest door frame fly 6 x 6 second hold
15 sec rest
Push-ups x 10-12 reps
90 sec rest
C SERIES: 3 TO 4 SETS
One arm banded tricep extension 12 target reps @ 3012 tempo
30 sec rest
One Arm High Band curls @ 3012 Tempo
30 sec rest
FINISHER:
100 Lunges @ 2210 tempo
NOTE: to ensure you are making the most your session, here are some basic principles to follow:
Working with RPE or RIR
Rate of Perceived Exertion, or Rep In Reserve are ways to measure exercise intensity. With limited to no equipment it is important pay attention to how much you can actually do.
We give you target reps to aim for, BUT if you can do more, then do more. If our targets are too challenging, then do less.
Make Every Rep Count
During EVERY rep, create as much tension in the working muscles as you can – think mind-muscle connection. Make use of strategies such as slow eccentrics, controlled pauses and isometric holds, in order to create better movement understanding.
Use exercise tempo; we write this as a 4 digit number; it refers to the pace at which each part of the rep is performed:
- First number: the eccentric phase, i.e. the ‘lengthening’ of a muscle, or any time you’re moving WITH gravity
- Second number: the pause immediately after the eccentric phase
- Third number: the contraction phase, i.e. when the muscle is shortened or moving against gravity
- Fourth number: the pause immediately after the concentric phase in a contracted (or shortened) position
Need coaching? Contact us today.
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