At-Home Workout Painful Pause 2 Exercise
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Equipment: Kettlebell, pullup bar
Warmup: 50 swings, 100 flutter kicks
- Pushups: Hold top position for 10 seconds and bottom position for 5 seconds. 3- 5 sets to complete failure.
- Pullups: Hold top position for 3 seconds and bottom position for 10 seconds. 3-5 sets to complete failure.
- Goblet squats: Hold bottom position for 10 seconds. 3-5 sets to failure.
Notes: Do the swings and flutter kicks with as few sets as possible. Rest as necessary but keep the rest short. The workout exercises are done with the pause described. Keep perfect posture and position during the pause. “Failure” means that you cannot hold position or you cannot complete another rep with proper form. Alternate the pushups and pullups with less than 2 minutes rest in between.
Progression: Progress increasing reps.
Emphasis: The pauses will change the emphasis of the exercises. You will probably experience new soreness if you have not done this in a while. Pause rep training can really improve your performance of those exercises by building lots of muscular endurance and fatigue resistance.
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