Sometimes you just want to get straight into the workout. Perform these exercises at a slow pace, which has been scientifically shown to significantly build muscles. Complete this total body workout and notice quick increases in your strength.
Perform 3 sets of 10. One second up, four seconds down.
Upright Row Squat View Video Demo (Dumbbells) or (Resistance Bands)
Slow full body warm up.
Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.
Triceps Dips View Video Demo
Tighten up your arms with slow dips.
Muscles Worked: Triceps.
Flutter Kicks View Video Demo
Kick slowly. Ten on the right, ten on the left per set.
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.
Shoulder Circles View Video Demo (Dumbbells) or (Resistance Bands)
Keep your abs and back tight…
Muscles Worked: Shoulders, trapezius, pectorals, core muscles.
Two – Arm Curls View Video Demo (Dumbbells) or (Resistance Bands)
Slow movements…
Muscles Worked: Biceps, core muscles.
Glute Kickbacks View Video Demo
Slow, steady kickbacks.
Muscles Worked: Glutes, hamstrings
Superman View Video DemoHold for 3 sets of 30 seconds.
Muscles Worked: Glutes, hamstrings, back muscles.
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
