This is a workout you will feel the next morning! It combines strength training exercises with a slow count lifting tempo. You are going to follow a 3-1-3 timing format for your workout.

3-1-3

The first number is how many counts you will count to while completing the first part of an exercise. If I was doing a squat, I would slowly lower down into the squat for 3 counts. Or, if I was doing a bicep curl, I would slowly curl the weight toward my chest for 3 counts.

3-1-3

The second number represents how long you pause after the initial 3-second portion of the exercise. If I was squatting, I’d pause for 1 count at the bottom of the squat. Or, if I was doing a bicep curl, I’d pause for 1 second at the top portion of the curl.

3-1-3

The last number represents the count for returning to the starting position. In the squat, after lowering and pausing at the bottom, I’d slowly return to the start while counting to 3. My bicep curl would take 3 counts to return to the starting position.

If I’m doing a push-up with this format, I’d lower down for 3 counts, pause at the bottom for 1 count and slowly raise to the starting position for 3 counts. Although it seems like a lot of numbers, you are basically lowering while counting to three, pausing at the bottom of the movement and them pushing back to the start while counting to 3.

The purpose of this tempo format is to slow down your movements and make your body go through the entire movement. Sometimes while we are strength training, we have too quick of a tempo. We are trying to “knock out” the repetitions rather than making our body feel a little tension and extra challenge.

3-1-3 Workout:

Squat for 8-10 reps using the 3-1-3 tempo; Rest for a minute and repeat the set 1-2 more times. (Lower down for 3 counts, pause at the bottom for 1 count and slowly raise to the starting position for 3 counts.)

30 Seconds of Jumping Jacks; 30 Seconds of Football Run/Foot Fire

Push-up for 8 -10 reps using the 3-1-3 tempo; Rest for a minute and repeat the set 1-2 more times. (Lower down for 3 counts, pause at the bottom for 1 count and slowly raise to the starting position for 3 counts.)

30 Seconds of Plank Jacks; 30 Seconds of Plank Walk-Outs

Superman for 8-10 reps using the 3-1-3 tempo. (Raise up into Superman for 3 counts, pause at the top for 1 count and lower back down for 3 counts.)

30 seconds Mountain Climbers; 30 Seconds of Squat Jumps

Bridge with your feet up on a step or bench. Complete 8-10 reps using the 3-1-3 tempo; rest for a minute and repeat the set two more times. (Come up into a bridge while counting to 3; pause at the top for a 1 second. Lower to the starting position while counting to 3.)

30 Seconds of Running in Place or Marching in Place; 30 Seconds of Skaters

Lunge for 8-10 reps using the 3-1-3 tempo; Rest for a minute and repeat the set 1-2 more times per leg. (Lower down into a lunge using a 3-count tempo, pause at the bottom and raise back to the starting position while counting to 3.)

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