Negativity is Positive

Today you will all learn the joys and benefits of negative movements. I am not going to sit here and tell you it will be easy, but I can promise you it will be rewarding. You will not only be seriously challenging your muscles, but you will be challenging your mental toughness as well. Before we get started there are 2 terms you need to know: Concentric and Eccentric. The concentric motion is this tense movement – think curling up the weight on a bicep curl. Eccentric movement is the lowering – think bringing yourself down for a squat. Now with that knowledge in hand you can all do a negative!

** Perform the eccentric movement of the exercise over a 10 second span (from a push-up lower yourself down of 10 seconds, for a crunch lower yourself back down over 10 seconds) and perform the concentric movement over 1 second **

1. Push-ups: 4 sets (10 reps each)

2. Body Squats: 4 sets (10 reps each)

3. Sumo Squats: 4 sets (10 reps each)

4. Diamond Push-ups: 4 sets (10 reps each)

5. Inverted rows: 4 sets (10 reps each) – use dumbbells or a hanging bar

6. Should press: 4 sets (10 reps each)

7. Front shoulder raises: 4 sets (10 reps each)

8. Leg Lifts: 4 sets (10 reps each)

9. Crunches: 4 sets (10 reps each)

10. Jumping body squats: 4 sets (10 reps each)

Have Fun!