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Bodyweight Workout Routine – Slowing Down The Tempo

Ok so I’m tired of people telling me that they don’t have time to go to the gym and, therefore, they don’t have time to go to the gym.

Here is a workout that DOESN’T require the gym…aka it doesn’t require ANY equipment. And it will challenge even the most advanced lifter!

I’ve mentioned before that there are a ton of ways to advance moves WITHOUT using weight. I’ve shown you more difficult variations of moves…like single limb moves. I’ve shown you how to challenge yourself using a towel.

And now I’m going to show you how to create a challenging workout by slowing down the tempo of your repetitions. Each exercise is done SUPER SLOW. While all the tempos are slow, the emphasis is put on different parts of the movement so pay attention to what the tempo says!

Total Body Bodyweight Workout!


Roll out any particularly tight spots and do dynamic stretches for calves, hamstrings, hips, core, chest, shoulders, and upper back.


Perform 3-4 rounds of each superset. Complete all rounds before moving on to the next superset. Rest for 1-2 minutes between each superset.

Superset #1
TEMPO 5/0/1 8-12 reps each side Single Skater Lunge (5 count squat down toward ground, no pause at bottom and quick push back up. Like a single leg deadlift EXCEPT that as you lean forward and hinge toward the ground you are actually going to bend that standing leg as low as you can. So it is a combination deadlift and squat. The back leg doesn’t need to stay straight.)
TEMPO 1/5/1 8-12 reps Posterior Plank (Quick up, 5 count hold at top and quick back down. To do this move sit on the ground with your legs out straight and your hands behind you. Point your finger tips toward your butt. Lift up onto your heels and hands, keeping your legs straight and leaning your head back at the top. Get your hips up as high as possible. To even advance further, keep the tempo slow and perform a single leg plank.)

Superset #2
TEMPO 5/1/5/1/5/1 5-10 reps Push Ups
 (Hold 5 seconds at the top of the push up. Lower down to midway of the push up and hold 5 seconds. Lower down to the bottom and hold 5 seconds. Do not relax on the ground at the bottom. Push quickly back up to the top. You can do an incline push up or push up from your knees to regress. Choose a variation that you can do for at least 5 solid form push ups!)

high plankmiddle of push uppush up hold

TEMPO 5/1/5 Slow Skater Side Lunges (Sink down into a low side lunge. You are going to move slowly from side lunge to side lunge. Do not let your butt come up in the middle. The tempo will be a five count to move from one side to the other. Do not pause more than a second on each side.)

Superset #3
TEMPO 1/3/5 8-12 reps each side Single Leg Glute Bridge
(Quick 1 second up, hold 3 seconds at the top and slow 5 count lower down to the ground. This move can be regressed to a two-leg bridge OR progressed to a bridge with your feet up on a table. Keep the tempo no matter which you do!)
TEMPO 1/5/1 8-12 reps Corner Row (Quick press out, hold 5 seconds in scapular hold and lower back down. This is basically a scapular hold with movement. Set up in a corner with an elbow on each wall as if you are going to do a scapular hold. Relax against the wall and then press up into a scapular hold on your elbows. Hold there in the scapular hold and then lower back down to the wall.)

corner row


Stretch out and roll out hamstrings, hips, glutes, chest, shoulders and upper back.

All of these moves are challenging…both physically and MENTALLY. It is always a mental challenge to force yourself to move slowly when your muscles are burning and you just want to get it over with!

Enjoy! And even try slowing down the tempo on some of your other favorite moves!

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