I dwell on things and I dwell hard. Last week I started to get caught up on the idea of creating a workout that focuses entirely on eccentric muscle contractions, or the part of an exercise that lengthens a muscle. This motion can actually cause greater muscle breakdown and can lead to greater gains. Read: get lean quicker.

It’s crazy what a little tweaking to one movement can do. Try this workout at home, but focus on the rhythm of the exercises, rather than just cranking them out. Do this series three times. If you’re craving cardio, just toss in two minutes of jumping rope at the end of each series.

 

Squat:

Lunge:

Push-up:

Triceps push-up:

Body weight triceps dips: