Issue #04: EMS Strength Workout
TIME: 20min I EQUIPMENT: Nothing but your Suit
Why EMS Training?
Welcome to The VTC!
You can build muscle mass 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 to your training program!
If you’re on the road a lot, are stuck at home because of COVID, are traveling a lot, or just want to try something new then an 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 get, and can provide vicious muscular tension!
Programs using mostly bodyweight movements plus a few portable pieces of equipment like bands, kettlebells, or sling trainers are extremely valuable at the moment. To boost this minimalist training, EMS is the most powerful tool you can get these days.
What follows is a workout using functional movements to help you maintain and build muscle, endurance, and a great looking physique.
Hope you enjoy it!
Johannes.
5 Helpful Training Tipps
Google any movement in which you’re not familiar and practice it before you start the training routine.
Use the exercise used in the video, but adjust as needed given to your particular situation. if you have questions write it down in the comment section. I will answer every training related question within 24hours!
Only perform technically perfect reps. If form breaks down, stop and rest till you have enough energy to again perform perfect reps.
The intent is to do 2-3 workouts per week and no longer than 90min total. We recommend 20-30min on Tuesday, 20-30min on Thursday, 20-30min on Saturday or Sunday. But do as you can. Consistency is king.
Feel free to switch out any movements that are painful or are beyond your technical capabilities.
Definitions & Terms
AMRAP = As Many Repetitions As Possible in a specific amount of time (usually between 5 to 20min)
EMOM = Every minute on the minute means you perform each minute a specific number of exercises with a fixed number of repetitions. You repeat this every new minute on and on. For Example: 5x Push up then 10x Crunch then 15x Squat within 1 min for a total of 5 rounds which means for 5min)
FT = For Time ( You perform a specific amount of repetitions for each exercise and try to do this in the fastest time possible )
TA = Tabata Style Training which means more work timeless resting time like the 20s ON plus 10s Pause for 6-8 rounds.
SS = Superset (Two exercises performed in constant exchange with each other)
TS = Triset ( Three exercises performed in a row followed by a small pause)
CT = Circuit Training (More than 3 exercises performed in a row followed by a little resting time.)
Pre EMS Training 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 lotions before the 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 your muscle and joint health!
Your Training
Put on your Visionbody EMS Suit carefully. Do not wear any jewelry and take care of your fingernails. When you zip up fix the bottom and pull the zip carefully up until the neck when it’s fully closed.
Fix the Visionbody Box on your suit but do not push any buttons. For the warm-up, you do not need the box right now switched on.
Start the video and begin with the 5-7min Warm-up routine.
After that start the Box and adjust the Program:
Step 1: Strength / Step 2:Strength 1 / Step 3: 20min / Step 4: Medium / Step 5: 3s vs 3s
After the adjustment pushes the start-button and re-start the workout video too. From now on you just follow the training video instructions.
If you feel uncomfortable feel free to press the pause button whenever you want to. This training should not hurt or harm you in any way!
About Intensity
Our % is not equal to weights, speed, or the feeling of burning. You are not the fittest person in the house if you put up the regulators to 90%! 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.
Fab 15
Warm-Up, 6min (Video)
Start the Warm Up with your suit on but without electric impulses. Each exercise is done for 30-60s and then you got 10-15s to switch to the next exercise. Repeat them as a circuit for 2 times.
Plank to Shoulder Tap ‘30
Drop Squats ‘60
Arm Rainbows ‘30
Dynamic Lunge Rotations L/R ‘60
Strength Training, 15min (Video)
Start the Training with your suit on and with electric impulses from your box.
AMRAP7 Part I.
5-8x means 5-8 reps of the exercise and then you go on to the next one. try to perform as many reps as possible within the 7min time frame of 7min. So set your timer on 8min and push start and start your training!
Push Up 5-8x
Bodyweight Swings in Place 12-15x
March in Place 12x
Mountain Climbers 20x
Squat Jumps 5-8x
Pause as long as you have to and repeat the circuit again and again until the time is up!
AMRAP7 Part II. (Do as many rounds as you can within 8min)
Try to perform as many reps as possible within the 7min time frame of 7min. So set your timer on 8min and push start and start your training!
Single-Leg Swing R 8-10x
Single-Leg Swing L 8-10x
Skater Jumps 20x
Mountain Climbers 20x
Push-ups 5-8x
Pause as long as you have to and repeat the circuit again and again until the time is up!
Recovery, 5-6min (Video)
Start the Cool Down with your suit on but without 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 for 2 times.
Superman ‘30
Couch Stretch ‘30 Right /’30 Left
Pigeon ‘30 Right /’30 Left
Last words…
Start the training and if you still got power after that then i would be happy if you leave me a comment underneath in the comment section!? As you i always want to improve my performance. No matter if good or bad. Be honest! I am the same with you too!
All the best and enjoy the sweat!
Johannes
Where can I fiind the videos?