Hi Girls!!!!! I feel like I've been MIA FOREVER!!! So sorry. I missed my workout post last Sunday night . I wish I had a really good excuse for that....but if I'm being completely honest, I don't. My mom ended up taking all 4 of my kids to her house.....pause there for a second. ALL 4 KIDS GONE!!! WHAT??? Such a rarity! The hubs and I HAD to take advantage. And by take advantage I mean didn't move off the couch all day on Sunday and binged watch the entire season of Absentia on Amazon.....which on a side note, is GREAT if you're in need of a new show!
Needless to say, the kids are now back and I'm back into my regular routine as we come off of Spring Break tonight and I'm here to bring you your Sunday night workout!!
If you follow me on Instagram you may have seen my Fun Fact Friday post about eccentric workouts. In light of that I thought I would post a workout focused on eccentric movements so you girls could see exactly what they are. The workout today is called Eccentric Lower Body and will be focusing on those legs and booty!
Now, before I jump into the video, let me talk for a minute about the question on your mind....What the heck is an eccentric movement??? 🤔
Eccentric (negative) muscle action is an overall lengthening of a muscle as it develops tension and contracts to control motion performed by an outside force. For example, your calf muscle shortens to rise onto your toes but lengthens to control your descent. The lowering phase is an eccentric contraction. During this lowering phase you want SLOW the movement to really bring the tension and promote the lengthening of the muscle.
You can do an eccentric move with just about any exercise. Just think about where the downward or descent of the movement is within that exercise. That is the part of the movement that you will want to SLOW down. When doing the lowering portion of an eccentric movement, count slowly to 3 while you lower. Then you quickly move back up in the exercise. So for example, if it's a squat that your performing, you want to move slowly in the descent down of the squat and count slowly to 3. When you reach the bottom of the squat, you push quickly back to the top and then repeat.
Now let me SHOW you what I mean 😊
Squat x 10-15reps
Lunges x 10-15 reps (per leg)
Side Lunge x 10-15 reps (per leg)
Sumo Squat x 10-15 reps
Single Leg Dead Lift x 10-15 reps (per leg)
Repeat for a total of 3-4 sets....whichever you can get done in 15 minutes. If it's only 3 sets the first few times you do the workout...make it a goal to get to 4 sets in the next few weeks.
For the purposes of this video, I didn't have any weights...BUT eccentric moves are a really great opportunity to increase your weights a bit. Also, consider that you are working your lower body in this workout so you can add more weight here than you would in an upper body workout. I personally will be using 15-20lb weights for these moves. You know where you are at currently on weight so test out going up a few pounds and see how it feels. You want to push and challenge yourself but not to a point of pain or injury so be mindful of what your body is telling you.
Things to Remember: 💡💡
- SLOW descent...count to 3 slowly as you lower into each move
- As always, during squats or lunges make sure that you keep your knee behind your toes
- Keep your core engaged
This one, like most all of my workouts, can be done in 15 minutes so just make sure you are moving through it at a good pace with very minimal resting between moves. Rest briefly between sets.
Hope you girls enjoy this one!! I'll most likely throw up an eccentric upper body workout in the next couple of weeks so keep you eye out for that.
Also, if you don't already follow me on Instagram, please check out my page @mama.fit.life.
If you try the workout, please comment on Insta and let me know what you think! Thanks babes!! 🖤🖤