MIN 0.10 Strength

Written By michael blevins

Intention: Strengthening at home without equipment requires a focus on tempo. Slow, deliberate movements with a full range of motion aim to create time under tension and induce strength signals.

Warm-up:

3 Rounds:

  • 12 Sit-Ups

  • 12 Jumping Jacks

  • 12 Push-Ups

Then:

  • 1x90 second Shoulder CAR each side

  • 1x90 Second Hip CAR each side

Workout:

5 Rounds:

  • 1 Push-up as slow as possible

  • 1:00 Rest

  • 1 Lunge each leg as slow as possible

  • 1:00 Rest

  • 1:20 Plank Hold

  • 1:00 Rest

  • 1 Sit-up as slow as possible

  • 1:00 Rest

Flow: Complete 3 rounds of the warm-up movements. Then 1, 90-second shoulder and hip CAR on each side. The workout consists of 5 rounds, each including a slow tempo push up, slow Tempo lunge on each leg, a 1:20-second Plank Hold, and a Slow tempo sit-up. Prescribed rest intervals are included.

michael blevins
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MIN 0.11 Endurance