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May Workout Game Plan
The more we can condition ourselves to utilize the same amount of weight under longer periods of tension, the quicker we will see our overall ability to increase weight from month to month! Last month we increased the focus to four consecutive exercises per muscle group while trying to use the same weight we used last month.
The more we focus on that increased time-under-tension, the more you will notice your ability to increase in weight when we move back to just one muscle group in a row! Our time-under-tension focus works on a 4-month cycle (increasing consecutive exercises by one every month for four months, and then back to the beginning), so that gives us ample time to really break down and build up those muscles to get the most out of our workouts!
In May we will be back to one muscle group at a time, resetting our cycle and allowing us to again build up weight and increase time under tension!
New May Workout Additions!
At Team Afterburn, we are constantly striving to keep the routines fun and fresh by adding new exercises each month! Some of them will be altogether new to our members, while a few will be twists on some of our old favorites! Let’s take a look at the newest additions for May:
1.) Mountain Climber with Push Up
➢ Just like we would typically do with mountain climbers, we are in the pushup position and driving those knees toward our chest. The harder and faster we are able to drive those knees, the more metabolic we make the exercise. This time, however, we are adding in a pushup to not only add to the cardio element, but also add a chest exercise as well! Similar to fast feet with touchdown, we will do 10 mountain climbers before doing 1 pushup, and then repeat the pattern for the duration of the exercise!
2.) RIP 60 Front Raise
➢ In this exercise, we will be holding onto the RIP 60 handles and leaning back with all of our weight. Always remember that when it comes to the RIP 60 exercises, the further you are leaning back, the harder the exercise will be! For this exercise, you will keep your arms locked without bending them and lift them straight up over your head, pulling your body to an upright position. This is an excellent shoulder and lat workout!
3.) RIP 60 Mountain Climbers
➢ For this exercise we will be facing away from the RIP 60 station, holding the handles of the ropes near our chest, under our arms, effectively putting ourselves in an upright mountain climber position! Of course, the closer to the wall we are, the harder it gets! By utilizing the RIP 60 station, we are activating more of our core muscles as we work to stay balanced and in that pushup position! From there, we begin driving the legs up toward our chest, sprinting up that mountain!
4.) RIP 60 Jump Jacks
➢ We sure love the RIP 60s and so should you! These are an excellent way to add some fun, challenging twists to our favorite exercises, including jumping jacks! For this exercise, you will be holding onto the RIP 60 handles and allowing your weight to be supported as you lean back. Similar to jump squats, you will perform the jumping jack motion by jumping out and in, with the only difference being that your arms will stay forward as you hold onto the ropes. As you come out, challenge yourself to let those knees bend a bit into a bit of a squat. We promise that jumping jacks have never had such a cardio element!