Scott Sonnon: Born to Fail - Made to Succeed

FREE 16 Minute Leg and Glute Workout - VIDEOS INSIDE

Though we’re taught to think in terms of repetition - you have to do 8-12 repetitions for 3-4 sets in order to build muscle - your body doesn’t actually know the difference between numbers of repetitions. It only knows more tension or less tension: a principle called “time under tension” in exercise physiology. So you can go exercise and knock out your reps super-fast, but you’re not giving your muscles sufficient time under tension in order to grow.

The problem with lifting weights is that there are periods of rest, like when you’re performing bicep curls, you can rest at the top and at the bottom. At these points of rest, there’s no time under tension. So even if you perform the exercise at the right tempo - slow and smooth - if you leave too much time handing or holding the weights, you don’t get sufficient tension for your muscles to grow.

The solution? Swinging weight! Yes, thinking of swinging a chain around over your head. As you’re swinging, the weight is constantly pulling away from you, which creates continuous time under tension. And even better, once you get good at the technique, you don’t even need to add weight, because the if you swing twice as fast, you produce 4 times the tension! Swinging gives exponentially more benefit to your muscles!

Though the science has only recently understood to explain this, swinging weight isn’t a new discovery. The oldest and most popular form of exercise around the world isn’t barbell lifting; it’s club swinging. Whether it’s from Indian, Persian or Russian heritage, the exercises historically have been performed for cultural tradition or martial art preparation.

To help me win international martial art championships while overcoming childhood genetic challenges which made conventional weight lifting problematic, I searched the world to learn and apply weight swinging traditions to modern sciences of biomechanics and stress physiology.

This 16 Minute Workout shows you how to sculpt a great lower body for fitness using the modern version of this ancient tool: the Clubbell. If you want strong, functional legs which look and feel great, then use this workout 1-2 times per week for 3 weeks.

Here’s how you swing weight “for time.”

The Ultimate 16 Minute Leg and Glute Workout

• Look at the clock and start swinging at the top of the minute.
• Begin with your 1st exercise (See the Front Rock-It Video Below) and swing for 20 seconds continuous with no pause.
• As soon as the 20 seconds ends, park your Clubbells and shake out your legs for 10 seconds.
• When the second hand hits half way through the minute (at 30 seconds in), then do another set for 20 seconds.
• Stop (at 50 seconds through the minute), and shake out your legs again for 10 seconds.
• So that was 1 total minute completed. Do that for 3 more minutes, 2 sets per minute of 20 seconds of swinging followed by 10 seconds of shaking it out.
• At the end, you’ve completed 8 total sets (of 20 seconds) over 4 total minutes.
• Take a 60 seconds break, while you get ready for the next exercise.
• Then, move on to the 2nd exercise (See the Basic Swing Video Below) and do another 4 total minutes: 8 sets of 20 seconds of exercise with 10 seconds shake-out between sets.
• Take another 60 seconds break.
• Then, the 3rd exercise (See the Side Rock-It Video Below); 4 minutes (8 sets of 20/10).
• 60 seconds break.
• Finally, the 4th exercise (See the Side Swing Video Below); 4 minutes (8 sets of 20/10).
• Extra Hint: Remember to alternate sides (right side then left side) when you’re performing the Side Rock-It and Side Swing, so you’re doing 4 sets right side and 4 sets left side total.
• BONUS BENEFIT! The awesome virtue of this workout is that it not only makes your muscles stronger and more beautiful, it’s also scientifically-based on the best fat-burning formula ever discovered (called the “Tabata Protocol.”) So, get into the swing and not only will you increase outrageous muscle tone, but you’ll become a fat-burning furnace!!!

The Front Rock-It

The Front Swing

The Side Rock-It

The Side Swing

www.flowcoach.tv,