FIRST WEEKLY SESSION

EMS WORKOUT
For faster muscle development and fat burning.

Jonathan Tijerin. Bachelor of Sciences in Physical Activity and Sports
Madrid, 2018©

WHAT PHYSICAL CONDITIONS WE ARE GOING TO IMPROVE

EXPLOSIVE POWER

To generate a quick burst of maximal effort in a short amount of time

MAXIMAL STRENGTH

To increase the amount of maximum muscular force voluntarily produced.

ENDURANCE

To extend the maximum effort time in a controlled and safe way

FREQUENCY: TWICE A WEEK
DURATION: 20 TO 25 MINUTES

Whole BodyMuscularTraining. Lowand medium frequency electrostimulation directlyactivates more than 350 muscles protecting ligaments

Doğru yoğunluğu ayarlayın

ADAPTIVE POSITION

Program: Cardio
Contraction Time: 9s
Relaxing Time: 0s

Objective: Set correct Intensity, establish the maximum bearable intensity without any pain or discomfort, block the conflict zones

Time:1 min.

Isınma

WARM UP

Program: Cardio
Contraction Time: 9s
Relaxing Time: 0s

Stationary Sprints
Time:1 min.

Squat Side Lunge

Program: Cardio
Contraction Time: 9s
Relaxing Time: 0s

Squat Side Lunge
Time: 2 min.

Dumbbell Walking lunges

MUSCLE DEVELOPMENT

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Dumbbell Walking lunges
Time: 2 min.

Dumbbell Walking lunges

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Squad to biceps curls
Time: 2 min.

Deadweight

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Deadweight
Time: 2 min.

Plank

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Plank
Time 2 x 1 min.

Side plank

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Side plank
Time: 2 x 1 min.

Parachute

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Parachute
Time: 2 x 1 min.

Bicycle crunches

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Bicycle crunches
Time: 2 min.

Partial situp

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Partial situp
Time: 1 min.

Gerdirme

RELAX - STRETCHES

Program: Relax
Contraction Time: 9s
Relaxing Time: 0s

Time: 1 min.