Published on Dec 26, 2017
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Whooo, $#!+. Oh, hey guys? Toby here… Did you think I actually had weight on my back doing those squats?
Haha, not at all! In fact, I was just using time under tension to do some bodyweight squats.
I swear it’s just as difficult doing these things than throwing weight on my back for em.
You see, consciously squeezing your muscles on every movement, every time Is the key to this training.
Time under tension is all about thinking about what muscles should be activated and consciously squeezing them the whole time of the working set.
In fact, by definition, time under tension is “how long a muscle is under strain during a set.”
This style of training not only saves you time working out, but makes the most out of each time you’re working out by keeping the muscles being worked engaged for longer and working harder.
So, today I’m going to go through a complete bodyweight workout using “time under tension” to show you that it’s not always about weight, or even the exercise itself, but how you do it to really help you burn off that stubborn body fat and get in shape.
So, today’s workout is actually a circuit, so the moves are back-to-back, and goes like this:
First there’s what I was just doing earlier – Bodyweight squats for 10 reps
Next, we got bench or elevated push ups for 10 reps.
And the finisher move of this workout is going to be a plank hold for 15 seconds.
You’ll repeat this circuit for a total of 3 rounds to complete the workout.
Now, I’m going to break down the keys to time under tension for each move, so pay close attention.
First up are bodyweight squats. I want you to get into position with feet just about a shoulder’s width apart, toes pointing straight ahead.
When going down and up in the squat, you are focusing on squeezing your glutes and hamstrings, keeping a tight core, and having my quads tight and firing.
One tip to do this is to squeeze your feet horizontally towards one another, but of course, not moving them while doing it.
I want you to actually flex all these areas hard, and keep that feeling through the whole working set.
Don’t go quickly up or down either – control the tempo of the squat so you’re controlling the movement down to the bottom as well as coming back up, You’re gonna do a total of 10 reps then move onto the next move.
From the squats, you’re going to move into the bench/elevated push-up.
I want you to get into a standard pushup position on the elevated surface or bench – hands at just outside a shoulder’s width.
If you look at the position of the pushup, you’re really also doing a plank. So, I want you to engage and keep your core tight – flex your abs and keep your back straight – even if you don’t have six pack abs, the muscles are still there and you need to work em out.
While going down and going up in the pushup, focus on pushing your hands in a more horizontal fashion towards one another. This is going to help keep your chest, triceps, biceps, and upper back engaged the entire time. That’s key here, fellas.
So, 10 reps of pushups with time under tension, then move right into the last move of the circuit – a plank hold.
What’s interesting about this is that it’s static – you’re not moving yet you’re using so many muscles to keep tight and hold yourself up for the time.
So, get into position on the floor, hands at a shoulder’s width. We’re gonna change things up and have you resting on your forearms.
As you get in position, remember that you keep a flat back and don’t dip your hips down. I want you keeping your entire body tight – flexing essentially all your muscles head-to-toe the entire time.
Count back from 15 down, controlling your breathing tempo to be consistent for all 15 seconds.
Man, if you’re doing this as I described, you’re going to get that instant gratification of that muscle burn and really feel with exercises working you out.
Remember – to complete the workout, it’s a total of 3 rounds.
Now, you can apply time under tension training to also weight training at the gym as well as just about any other exercise. You have to just remember to take a second to think about what muscles are going to work and focus on keeping them engaged through the whole working set of the exercise.
I want you doing this quick and effective at-home circuit 3 times this week.
Since this is just one of the videos in my health series that I want you to start doing, check in next week for the next tip to implement.
Make sure to hit the “SUBSCRIBE” button so you can see what I have in store for you next week as well as “LIKE” and “SHARE” this video.
This is Toby for Seniority Health, and remember – you’re never too old, and it’s never too late.
I’ll see you next time.
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