Issue #21: EMS Strength/Muscle Workout
"REP 100" TIME: 12-24min I EQUIPMENT: One Kettlebell 3-8Kg
Why EMS Training?
Welcome to The VTC!
You can build muscle and endurance with any fitness tool. While that is true, it’s much easier to make progress if you have a way to load each movement, like with barbells and Dumbbells... this is why we usually choose to lift heavy barbells instead of doing endless push-ups and air squats. Muscles need tension and EMS is a great way to add tension and boost your training routine!
If you’re on the road a lot, are stuck at home because of COVID, traveling a lot, or just want to try something new then our Visionbody EMS Suit is a great option to help to create tension when you lack a real gym in which to train. Training with EMS is about convenience. It’s small, easy to throw in a travel bag, fairly easy to use, and can provide vicious muscular tension and an awesome training effect!
To boost your training, EMS is the most powerful tool you can get these days. Not incorporating EMS to your training routine equals leaving money on the floor.
What follows is strength capacity training to help you maintain muscle, build endurance, and a great looking physique.
Hope you enjoy it!
Johannes - Director of Performance
Pre-Game Checklist
You drank 2 glasses of water 20-30min before your training.
You slept at least 6-8 hours the last night.
You are not underate and stressed before you start the training. A small snack is a good choice and does not use intense training to counterbalance stress. This spiral goes not in your favor!
You did not use any skin or body lotion before training.
You did not drink alcohol at least 12hours before the training.
Make sure to get a proper warm-up. Not for the sake of getting sweaty for the electricity but for your muscle and joint health!
4 Step Starting Guide
Carefully put on your Visionbody EMS Suit. Do not wear any jewelry and take care of your fingernails. When you use the zipper to close the back of the suit, fix the bottom of the zipper with one hand and pull the zip cord carefully up until it’s fully closed. Click the Visionbody Box to your suit, but do not push any buttons. For the warm-up, you do not need the box switched on.
Start the video and begin with our 5-7min Warm-up routine which is an important part of every training.
Then start the Box and adjust the Program:
Endurance / Endurance 1 / 20min / Medium / konstanter Stromfluss
After the adjustment pushes the start-button and re-start the workout video. From now on you just follow the training video instructions and let the suit do his magical work.
If you feel uncomfortable or exhausted feel free to press the pause button whenever you want to. This training should not hurt you in any way!
Intensity
Our intensity percentages (%) are not equal to weights (Kg), speed (km/h), or the feeling of burning. You are not the fittest person in the house if you put up the regulators up to the sky! Do your workout and feel that the Suit is contracting your muscles with an extra squeeze. Do not fight the suit by contracting as hard as you can against the contraction. Do your workout and let the electricity do her silent wonder work for you.
About “Rep100”, The 100 Rep Kettlebell Challenge
The 100 rep challenge is a workout that is comprised of 5 movements, each done for 10 reps per side for a total of 100 reps for each set. The work set is not timed, but in my training and using this workout on many clients, I’ve found that it takes between 2 minutes 30 seconds to 3 minutes to complete the set. After each set, you’ll rest 60 seconds and continue for as long as you can (or want to).
I like to think of this workout kind of like a boxing match with each set being one round. Most amateur fights are between 3 to 5 rounds of 3 minutes with 60 seconds rest. So start with 3 Rounds which leads to a 12min Workout. Six Rounds are about 24min.
Males should use a 4-6kg Kettlebell. Ladies, I would advise you to use 2-4kg or less. It might sound too easy, but I can assure you, it will be challenging…!
“Rep100” is an intense strength training to built muscle and burn also fat. It is also great training to start with functional EMS strength training.
But do not forget your EMS suit. It turns this fairly easy training into a muscle-building and fat-burning super workout!
Warm-Up, 5min
Start the Warm Up with your suit on but without electric impulses. Each Exercise is done for the 30s and then you got 10-15s to switch to the next exercise. Repeat them as a circuit 2 times.
Air Squats ‘30s
Mountain Climbers ‘30s
Reverse Lunges R/L ‘30s
Forearm Plank ‘30s
“30s walk around…
Repeat the 30s Intervall for a total of 2 rounds.
“Rep100”
A1: 1 Arm Kettlebell Swing R– 10 Reps
A2: 1 Arm Kettlebell Swing L – 10 Reps
A3: Press Up R – 10 Reps
A4: Press Up L – 10 Reps
A5: Reverse Lunge R – 10 Reps
A6: Reverse Lunge L – 10 Reps
A7: Press Up R– 10 Reps
A8: Press Up L – 10 Reps
A9: SLDL R – 10 Reps
A10: SLDL L – 10 Reps
then 60s active rest while walking around and after that start all over again. Perform 3-6 rounds total.
Recovery, 6min
Start the Cool Down with your suit on but without our electric impulses. Each Exercise is done for the 60s and then you got 10-15s to switch to the next exercise. Repeat them as a circuit 2 times.
Superman Stretch ‘60s Right /’60s Left
Couch Stretch ‘60s Right /’60s Left
Leg Raise Stretch ‘60s Right /’60s Left