slow with the flow

Written By Ideen Chelengar

Adding tempo, or slowing your reps down, is a great way to focus on technique using lighter weights while still building strength, getting a killer sweat, and in some cases improving mobility. Remember the point of the tempo is to focus on what you’re doing, so make sure you’re core is engaged and your range of motion is solid. 5s per rep.

Either dumbbells or kettlebells work - they’re almost always interchangeable

GIFS/PDF below, and link to full programs for those interested. Enjoy!

Circuit 1

SLDL

Standing Overhead Press

Circuit 2

Goblet Squat

Bentover Row

Circuit 3

Goblet Cossack Squat

Single Arm Hip Thrust Chest Fly

Single Arm Single Leg Reverse Fly

Ideen Chelengar
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