Tempo Sets, Incomplete Rest, 1/2 Reps, Full Body Movements, Self Limiting Movements

How to read tempos: You will see a parentheses followed by 4 numbers after (i.e. 4010). The first number is the eccentric, or the lowering of the movement. The 2nd number is the pause on the bottom or top (if any). The 3rd number is the concentric portion, or the point when your muscle contract to bring your bodyweight up. The 4th number is a pause on the top or bottom (if any).

For example, for a 4010 air squat. There is a 4 second drop, followed by no pause at the bottom, followed by 1 second back up to the top of the squat position, to no pause at the top).

*All videos are on the bottom of this page*



  • Foam Roll tops of legs, calves, and back 1 min ea

  • Glute Bridges 1 min AMRAP (as many reps as possible)

  • Side Planks 30s per side

  • Push Up to Downward Dog 1 min AMRAP


***NOTE: When foam rolling, think “soft” and “slow.” Keep the muscle as soft as possible, and go as slow a possible.


Circuit #1: Power Circuit

***Do A1, immediately followed by A2, immediately followed by A3, etc…

A1. Ice Skaters x40 ea

A2. Squat Thrusts x20 (split up reps if needed)

A3. Squat Jumps x20

A4. Mountain Climbers (FAST) x 40ea

Rest 90s. Repeat 4 more times for a total of 5 rounds.


***NOTE: For this circuit and all other circuits, if you feel like you do not need the 90s rest, increase the speed of the exercise or focus on the technique (i.e. squatting deeper in the squat jump). If you are doing these exercises with the proper intensity, you will need the allotted rest.


Circuit #2: Timed Sets


A1. Running in Place x30s

A2. RKC Planks x30s

A3. Push up To Side Plank (T-Push Up) x30s

Rest 30s. Repeat 9 more times for a total of 10 rounds.


Circuit #3: Tempo Set 1


A1. Split Squats (4040) x8ea

A2. Push Ups (5010) x10

A3. Side Plank Knee Drives (2020) x 8ea


Rest 40s. Repeat 4 more times for a total of 5 rounds.