Here’s to you for building a better butt. Once you’re finished the 10 minute glute workout, show your butt and be proud of it. Take a 2 minute rest after completing the 3 exercise circuit, then repeat 2 more times for a total of 3 circuits. Lastly, since this is a higher volume rep range, ensure you select a lighter weight that you can complete 25 reps with. Even though it burns, don’t stop, this burning is a good thing. So contract those buns and make them burn. In this case, think about your glutes working. Also, make sure you’re focusing on which muscle you’re working. Your glutes will be burning during these 25 reps. Keep moving as these 25 reps are the burnout at the end of the circuit. So complete 25 reps with that 2 seconds down, 0 second pause, 1 second up, and 0 second pause at the top. The fourth number is the pause at the top of the lift. The third number is the time it takes to lift the weight up to the top. The second number is the pause at the bottom of the lift. The first number in the tempo indicates the eccentric, or for this exercise, the lowering of the weight. Coaching cues: Hopefully by now you understand what we mean when we say tempo.
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