Скачать или смотреть 20 Minute EMS Workout for Strength & Endurance – Full Body Training Guide!

⚡ Take Your Fitness to the Next Level with EMS! ⚡

This 20-minute EMS Strength Endurance Challenge combines the power of electrical muscle stimulation (EMS) with functional movements to improve endurance, build strength, and maximize muscle activation.

Here’s What to Expect:

1️⃣ Warm-Up (3 Minutes):

• Bodyweight Squats: Loosen up quads and glutes with controlled movement.

• Arm Circles: Open up shoulders to prepare the upper body.

• Dynamic Lunges: Engage hips and core for mobility.


2️⃣ Circuit 1 (Endurance Mode – 8 Minutes):

• EMS Setting: Continuous low-level stimulation for steady endurance.

• Exercises:

1. Goblet Squat – Build leg strength with slow, controlled movement.

2. Push-Up Hold at Midpoint – Develop upper-body endurance.

3. Reverse Lunge to Knee Drive – Improve balance and stability.

4. Seated Row with Band – Strengthen your back and biceps.


3️⃣ Circuit 2 (Muscle Development Mode – 8 Minutes):

• EMS Setting: 10 seconds full contraction, 5 seconds rest for maximum activation.

• Exercises:

1. Deadlift with Slow Lowering Phase – Target glutes and hamstrings.

2. Shoulder Press – Build upper-body power.

3. Glute Bridge Hold with Pulse – Focus on full glute activation.

4. Plank with Alternating Leg Lifts – Enhance core and hip stability.


4️⃣ Cool-Down (3 Minutes):

• EMS Setting: Recovery Mode with gentle TENS-like pulses.

• Position: Relax in a lying position to promote muscle recovery and reduce soreness.


Experience the benefits of combining EMS with endurance and strength training for a fitness transformation that takes just 20 minutes!

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