Thursday Fitness Workout
by Adaptogen Science Athlete Tim Cayson
Squats and lunges are two of the best moves for strengthening and toning the entire lower body. The lower body includes the glutes, hamstrings, quads, hips, and thighs. Developed by Adaptogen Science Athlete Tim Cayson, this unisex full body workout is a great way to burn optimal calories, increase strength, and maximize the efficiency of your workout.
If you are doing this workout in the comfort of your own home, there are alternatives you can use if you don't have the gym equipment machines. Opt for the stairs in place of the Stair Master. Instead of the Adductor Machine, you could use resistance bands.
Remember: You are wasting energy if you aren't utilizing the correct technique and you definitely don't want to undo any hard work due to injury or poor form. Forget about using super heavyweights, instead, it is more optimal to practice perfect form and think isolation at all times.
Thursday Fitness Workout:
45-Mins Stair Master
20 x 5 Inside
20 x 5 Outside
x50 Sumo Squats
x50 Side Lunges
x50 Curtsey Lunges
x50 Pulse Squat
(with or without weights)
Remember, nutrition is key for gains!
Whether you're an average gainer or a hardgainer, remember to have a post-workout protein shake to spike insulin levels and induce anabolism (growth).
Ensure you have adequate recovery time each week. Resting is just as important as working out because it's an equal part of the total process required to build strength, endurance, and muscle. Working out, especially resistance training, breaks your body tissues down, so rest days allow your muscles, nerves, bones, and connective tissue time to rebuild.
Pro Tip: You don’t want to undo hard work due to injury or poor technique.It is important to concentrate and feel the muscles contract as you work them.
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