In week 3 of 8 we introduce a focus on tempo work. Tempo refers to the time you spend on each phase of a movement. Each movement can be divided into 'the lowering', 'the holding' & 'the upward'. The goal this week is to stick to the given tempo and perform continuous reps for a set amount of time.The combination of tempo focus and continuous work, will challenge your overall work capacity while keeping you focused on your technique. This is a great approach if you want to get the most out of your strength training but have limited access to external load and/or easily feel it in the ‘wrong’ places when you train.
Expect to break a good sweat in this class!
Equipment needed:
- book large enough to fit both feet
- chair or desk / any surface to put your hands on
- wallspace
- sofa or some bench
- 1 medium-heavy dumbbell
- resistance band attached higher than your head in standing. (use a door anchor and attach at the top of the door)
Note from Maria:
I messed up on the last set of the single arm press and forgot the second side.
Up Next in Full Body Strength
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Full Body Strength class 4
In week 4 of 8 we continue with our tempo focus form last week. We again combine slow eccentric (loading while muscles are lenghtening) with brief ISO holds in the lenghtened position and quick concentrics (contraction of muscles as they shorten). While we stay with the same exercises from last w...
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Full Body Strength Class 5
In week 5 of 8 we are mixing things up a bit. While the framework of the session stays the same : warm up, 2 main work blocks, finisher, we are changing some of the exercises. Expect to again to be moving almost continuously, while maintaining clean technique. We again have a focus on eccentrics,...
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Full Body Strength - Class 6
In week 6 we:
-slow things down again a bit
-introduce a focus on yielding, which essentially is all about sinking into the ground and absorbing ground forces after a hop or jump.
-continue working on our one and a half walking lunges, potentially add some load
-we switch our press for a row
-con...
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