At-Home Workout Leg Jello Exercise
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Equipment: Kettlebell, pullup bar
Warmup: 3-5 rounds of 2 Turkish getups left and right, and 5 one handed swings left and right
- rounds of:
- Pullups to failure
- Pushups to failure
3-5 sets of 20-50 body weight squats, followed immediately by 50 yard sprint
Notes: Keep moving during the warmup. Try to take minimal or no rest. The same is true for the rounds of pullups and pushups. Go quickly from one to the other with little or no rest. This will produce lots of fatigue and result in fewer reps but that is the goal. If you get to the point that you can only do 1 (or zero) reps, do a few slow negatives. The goal is to produce lots of fatigue. If your reps drop a lot from set to set, you are achieving the desired effect. Don’t let your heart rate drop much from one sprint to the next. Your legs should feel like jello by the last round.
Progression: Progress increasing reps, weight or rounds.
Emphasis: Volume will be lower for this workout due to the very short rest periods. However, it will produce a strong fatigue stimulus, which can improve muscular endurance and stimulate muscle hypertrophy.
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