Posted in: Workouts / New Releases

New Plus Workout: Slow Tempo Dumbbell Strength

​​Good morning, FB!

Let’s grab those heavy dumbbells and slow it down.

Slow Tempo Strength

This workout will require you to have at least a light, medium, and heavy pair of dumbbells to give you options with each one of the exercises. Why slower tempos? Using slower tempos will allow you to feel the muscles we are working on and sometimes brings attention to some techniques and positional weaknesses we may not notice when we are moving at a faster pace. Also, other benefits of working out with a slower tempo are that it adds a little variety to your routine, builds muscle, and helps to tone and strengthen. I think of it as a “tune-up” for our bodies. We will use a 3/2/3/1 tempo during this workout with a timer of 45 seconds on and 15 seconds off.

The exercises are structured in 3 groups, chest and triceps, quads and hamstrings, and back and biceps. We have four continuous rounds, with our only rest being the 15 seconds between each exercise. Because we are moving at a slower pace, your rep counts for each exercise will be on the lower side, and this is where your heavier dumbbells will come into play. For each of our lifts, we will move slowly and control through each phase of the exercise.

We will finish today’s workout with an eight-round quick core blast Tabata style combining three plank variations, making for a challenging dynamic planking exercise and a great way to finish our workout.

Enjoy!

-Brian