Who loves having the first week of a program under their belt? 🙋♀️ It's cliché because it's true - often, the hardest part is getting started! At this point, hopefully you've gotten your 'workout complete' on some, if not all, of the week 1 workouts and that deserves a genuine congrats!
For week 2, we pivot from endurance strength to hypertrophy strength. Overall, rep counts will be slightly lower and allow you to choose heavier weights while workouts focus on time under tension in an effort to build muscle. Muscle allows us to get stronger, perform better, and gives our body shape and movement efficiency! Get excited about the ability to build this week 💪
To kick off this week, I will lead you through our day 8 workout with the theme of Lower Body Negative Training. We will slow way down on the eccentric (lowering) portion of our strength movements, and move with a regular tempo through the concentric (contraction). We are actually stronger in the eccentric phase of a movement, so by slowing down and increasing time under tension here, we can really overload the muscle and increase metabolic stress. The result? Our muscles have to adapt, repair, and grow back stronger! You can read more details in the write-up below the workout, but mentally prepare to grab heavier weights than you'd typically go for.
Now that you've gotten through the first week, my hope is that you can focus on settling into a groove in week 2! Focus on one workout at a time as you meet yourself where you're at... that's how to sustainably build - muscles, mental strength - you name it!
Week 2: FB30 in 30 - Let’s Go!
Hello, everyone! ☀️
Who loves having the first week of a program under their belt? 🙋♀️ It's cliché because it's true - often, the hardest part is getting started! At this point, hopefully you've gotten your 'workout complete' on some, if not all, of the week 1 workouts and that deserves a genuine congrats!
Join FB 30 in 30 Team Program
For week 2, we pivot from endurance strength to hypertrophy strength. Overall, rep counts will be slightly lower and allow you to choose heavier weights while workouts focus on time under tension in an effort to build muscle. Muscle allows us to get stronger, perform better, and gives our body shape and movement efficiency! Get excited about the ability to build this week 💪
To kick off this week, I will lead you through our day 8 workout with the theme of Lower Body Negative Training. We will slow way down on the eccentric (lowering) portion of our strength movements, and move with a regular tempo through the concentric (contraction). We are actually stronger in the eccentric phase of a movement, so by slowing down and increasing time under tension here, we can really overload the muscle and increase metabolic stress. The result? Our muscles have to adapt, repair, and grow back stronger! You can read more details in the write-up below the workout, but mentally prepare to grab heavier weights than you'd typically go for.
Now that you've gotten through the first week, my hope is that you can focus on settling into a groove in week 2! Focus on one workout at a time as you meet yourself where you're at... that's how to sustainably build - muscles, mental strength - you name it!
Here’s what’s waiting for you this week:
How might the weekly variety of this challenge assist you with your training goals right now?
Enjoy the process!
xxErica