At-Home Workout Lactic Acidator #2 Exercise
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Equipment: Kettlebell and pullup bar
Warmup: 50 kettlebell swings, 50 flutter kicks
- Pullups to failure, rest 10 seconds and do another, rest 10 seconds and do another…etc until you get 2-4 times your max number of pullups total.
- Pushups to failure, rest 10 seconds and do another 1-5, repeat until you do 2-4 times your max number of pushups total.
- 50-100 yards of kettlebell walking lunges
Notes: For the swings, just do them in as few sets as possible, ensuring that all reps are snappy and explosive. Keep your spine integrity during the flutter kicks. If you are hard core, count them like the military (3 count).
Progression: Progress by resting less or increasing reps or distance.
Emphasis: The really short rest periods will keep your muscles flushed with lactate, and prevent full recovery. You’ll accumulate lots of time in this fatigued state, which stimulates hypertrophy and builds muscular endurance.
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