conikitv's Conrad shows you some workouts and exercise routines for a lower body tempo workout.
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Lower Body Tempo Workout Free workout, nutrition, & motivation Videos at Con Micropoulos www.ConikiTV.com Lower body TEMPO workout, leg extensions, leg curls, donkey calf, barbell squat Hi and welcome again to ConikiTV. Today I’m going to do a lower body tempo workout so I’ll be working to a particular tempo where I’ll have a big going and that will determine the pace of which I do each, record of each set of each exercise. I’ll go do quads, calves, hamstrings, especially the entire lower body. Look out before I start on my workout so I always want to take my blood pressure and so we’ll do that now and just see what that is. Okay so that you can see that but basically blood pressure was 114 on 64. My pulse is 78. Warm Up-Leg extensions 3 sets of 12 reps with 1 minute rest. I’m just doing leg extensions and put temp out I’m going to do a 1 second up, one at the top and 2 seconds down one at the body here it is. You stop your cheating just going in 10 because we want to go fast and you have to go at the same pace. We slowly became direct. I have to use my fingers and we hope to the account. I’m having 4 reps a day and time. Okay so just for the stop watch timer and so what’s happening now that’s just recording you know a minute and after the minute I’ll start again. I’m going to do these just 3 times so I’m just doing the quads, okay. After this I’ll do hamstrings and then I’ll then do calves and then I’ll finish off with squats. Warm up-lying leg curls-3 sets of 12 reps with 1 minute rest. Again I’ll have 10 doing 1 second up 1 up to the so here we go. Okay that’s the end of the first set just keep a stop watch again and in a minute I’ll repeat that two more time as soon as I’m done I’ll start on half machine that focus on Donkey Calf. Warm up-Donkey Calf- 3 sets of 12 reps with 1 minute rest. Position there’s change you can use or you’ll be using just dumbbells. I’ll do it about this way again I’ll hit the timer in a rhythm and here we go. I’m basically doing 3 seconds and 1 up and 1 at the top 1, 2, 3, 4, 5 so what I’m doing at the top I’m just using— and time so that’s the end of the first set I’ll do what you did and I’ll do that to my time so by the end of that my base is fully warmed up, the quads the calves and the hamstrings and then I’ll hit the Squat and finish of the squats. Barbell Squat 3 sets of 12 reps. 2 seconds down, 1 at the bottom, 1 up, 1 at the top x 12 reps x 3 sets. Increase weight each set so you fail on rep 12 of set 3. Let’s get his camera right. Yeah so basically what I did was a tempo workout which one is the work to our particular timer so the time I descent which is 2 seconds down one at the bottom, one at the top and I do 12 reps of each exercise. As you noticed I’m prefatigued the muscle is before hand so what that meant these are free to take quads by doing leg extensions free to take hamstrings by doing leg curls and perfecting my calves by doing the donkey cart and then at the end of that I did the squat. Now you got to have excellent form. Excellent form, excellent, excellent technique well I believe to target the muscles specifically. I think this work that directive show you how to do it of course your weight should increase with every single set just likely and your weights will be just high enough so we do that last step you’ll actually find it so especially all you can do so you should not really finish the last rep ideally so you need to let the weights be dictated by the number of reps and not the other way around. Then take a weight and you know just because you like number you know workout the numbers by the reps. Let the reps get the weight. A little bit of break because these sorts of exercises has taken over your nervous system so whatever oxygen depth now and it’s what will illicit a change at the end of the workout and so you know whenever I come from this you know somewhat stronger so I can do slightly more weight the following time. As I sai