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

Slow full body warm up.

Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.

 Triceps Dips 

Tighten up your arms with slow dips.

Muscles Worked: Triceps.

Flutter Kicks

Kick slowly. Ten on the right, ten on the left per set.

Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.

Shoulder Circles 

Keep your abs and back tight…

Muscles Worked: Shoulders, trapezius, pectorals, core muscles.

Two – Arm Curls 

Slow movements…

Muscles Worked: Biceps, core muscles.

Glute Kickbacks

Slow, steady kickbacks.

Muscles Worked: Glutes, hamstrings


Hold 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!