Today’s lower body strength training workout will shape and sculpt a bootyful you by challenging you with weight and tempo. The target rep range today for the strength portion of the workout is 10 reps, so pick a weight that challenges you so much that it’s difficult to perform any more than 10 reps!
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Training Tip Thursday: When weight training, there are many factors that matter and that play into the intensity of the workout. During these challenge, we’ve been focusing a lot on strength and volume, but there is another key player…tempo! Tempo refers to the pace of the movement. Think of this….Lauren does 10 bodyweight squats in 10 seconds versus Lauren does 10 squats counting 3 seconds as she lowers down and 3 seconds as she presses up. The difference between the two examples is tempo. Variations in tempo revs up the intensity of any exercise because it lengthens the amount of time the muscles are under tension. Very often when the tempo is slowed down (meaning the exercise actually takes longer), one will have to slightly lower the weight in order to keep proper form. Personally, I find a slow tempo, such as pausing at the bottom helps improve strength as well as increasing the feeling of muscle activation due to more blood flow to the area.
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Song of the Day:
“Riptide” -Vance Joy
^^Adding gym jams your playlist^^
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Are these exercises designed to be done one at a time (e.g., do all three sets of dead lifts before moving on to 3 sets of tempo squats, and so on)? Or is it better to do one set of each (10 deadlifts, 10 squats, 10 single leg lunges, 10 lunges with kickback) and repeat three times? Thanks!
it's better to complete each exercise before moving on to the next (so all 3 sets of dead lifts before moving on to 3 sets of tempo squats)
Ms. Anonymous – you're killing it! Thanks so much for helping out in the comments today! Much appreciated!! XO
Hi Lauren! For the clam raises, do we do each leg/side 20 times for 2 sets, or do we do just the one leg for 20 reps and that will activate both glutes? Thanks for clarifying! Xo
each leg 20 reps:)
Thanks, anon! 🙂
Sweat pourinnnnn down my face! In other news, my pants and underwear (tmi?) are looser in the butt 😀
aaaand thanx! I've pinned this also
Hi Lauren! Is there a way to get in touch with you about buying a certain supplement? I know you don't recommend brands but I would love a few suggestions on buying a BCAA! I'm new to it and it makes me nervous!
Hi Taylor! You can reach me at laurengleisbergblog@gmail.com 🙂
This was a great workout. I definitely felt it before I was even done. And for an added bonus, I recommend shaving in the shower after it's all said and done… ha! 🙂
What's the best way to eat if you are wanting to maintain your weight, not lose any weight, while doing the challenge?
Hi there! I would like the difference between the two examples is tempo. Variations in tempo revs up the intensity of any exercise because it lengthens the amount of time the muscles are under tension.