24 Minute Eccentric Workout
Print Workout Here
The eccentric part of the workout is when your muscles lengthens & opens again. Concentrating specifically on this part of the exercise, is where you get the most muscle gains. So if you want to see some growth in a particular part of your body, this is a good way to challenge that part regularly. Take your time on these….don’t rush it!!
What you will need:
- A set of dummbells
Warm-Up:
- Some yoga and sun salutations ;)
Workout: We’re going to do each of the exercises below for 50 seconds on and 10 seconds off. REALLY take your time on the eccentric part of the exercise….as much as you want to go fast. Don’t ;)
- Weighted squats – Holding great posture/flat back, hold the weights beside your body as you come down into a squat at regular speed, and then come back up as slow as you can. Move with me…don’t rush it, even though we’re timing this workout!
- Hammer curls – With your palms facing your body, your shoulder blades back, and your chest proud, keep those biceps beside your rib cage while you lift the weights up towards your armpits for the curl, and then REALLY let them come back down as slow as possible. Don’t let gravity take over!NOTE: Do these back and forth for 5 sets, and then you can either stop here, or take a minute off with me, and then complete another 5 sets but switching the hammer curls to shoulder presses.
- Shoulder presses –Keep your knees slightly bent, your abs in, your butt cheeks squeezed together, and then push the weights up above your head to touch, and then down slow slow slow! When your form starts to fail you, start alternating the arms up. Form is always important, but on this exercise, it’s super important!!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass!
Ashley Dale Grant
That was a test for my mindfulness challenge this week. Loved the change of pace and focus. Also enjoyed the added entertainment! She’s do cute!
So! Not do! Lol
I’m glad you did because it’s becoming harder and harder to do them without her!! Haha. Good work!!
My mind of workout.
Sweating
Thanks
Perfect! Happy Friday!!
Done- I’m sure I’ll be feeling my legs over the next few day! Happy Friday!!
Right back at you!!
Done! And still sweating. I’m like you and feel I have to something high intensity if I only have a few mins for it to be a beneficial workout. But I also want the muscle development so I love that you did this one!! ….and I’ll be reminded of that over the next few days lol
I bet you will be!! Good for you!!
Done. I am super glad mister fussy pants left me alone long enough to fit in the 24 minutes. I needed the energy and release. I am pretty much done with this week. It definitely was a mindfulness challenge as like you I love tempo style, but switching it up from time to time is a good thing.
Totally is! I’m happy you were able to sneak it in, and it was just what you needed! Hope it was the perfect start to a great weekend.
Happy friday
??????
Wow great work out love the burn, thanks Ash have a wonderful weekend
You too Ash!!
Done! I got 3 workouts in this week plus a mom and baby yoga class!
You are amazing!! Good for you. Self care is so important. Happy you’re finding the time to squeeze it in.
Thanks! It is the main thing keeping me sane LOL. I’m finding that it is really helping with me mood and energy levels and giving me some “me” time.
It is seriously some of the only me time I get, so I hear ya!!!
I really liked this workout and I appreciate the different various workouts from you and Nicole. Thanks Ash!
You’re most welcome Andrea! Glad you like it, and thanks for the feedback!
AWESOME! loved this!!!!!
I’m pumped you did!!!
This was a challenge! Muscles are jelly. Had a bit of a hard time with back during squats. Upper middle back sore and the cracking of my knees on the slow squats was gross to hear!
Yes it’s a gross feeling!! If your middle back is sore, you should stretch that AND your chest believe it or not! That can help a lot! Next time listen to your body and don’t come down so far.
Annnnnd one day later- I can hardly climb the stairs!!!
You’re welcome ?
My shoulders are on fire!
Mine were too ???
Things going through my mind during this workout:
1. Rowynne must think her mom talks to herself all the time (or the camera).
2. I can’t wait until her babble turns to words and she adds additional comedic relief to the videos, maybe telling you to squat deeper or keep going. She will be preconditioned to the encouragement talk already ;)
3. Damn my shoulders are burning.
4. Maybe I should have put the weights down at some point but instead I held them for 20 minutes…
5. Rowynne is quite the independent little girl to just do her own thing through your whole workout.
6. Just so you think I wasn’t focussed on you, I did see you, you look awesome as always :)
7. I really liked this style ♡
Happy Hump Day!
I love this response!!! Like you I can’t wait until I hear what she has to say. I think she’s super opinionated. And I loved that!! The independence is a nice change from the beginning days where she was colicky!! Lastly…..way to go on the heavy weights!! You rock!!
I found this very challenging, but I really liked it. Definitely a change for my muscles because I felt it in different places after. Would like to see a few more of these. I think it’s a good challenge. Thanks Ash!!!
Love the slow down, especially with arms. While not my favourite (because my mind easily drifts too), I think doing these once in a while is a good practice in focus!
Absolutely! Glad you agree, especially if you’re the same as me!!
Nice slow burn. Thanks Ash
I’m impressed you were doing a workout on Halloween, Ash!! Glad you enjoyed the slow burn :)
A good change of pace, for sure. Completed both rounds and waiting to see how my muscles will feel tomorrow! Love seeing little Rowyne