Super Slow Super Effective Full Body Workout

Posted on Monday, April 16th, 2012 at 6:02 pm



Hi guys,


There are so many ways to train your muscles. There really isn’t a right or a wrong way. 


The best tip however is to constantly change your routine and stimulate your muscles using different training techniques. 


Today’s workout does just that.


Each exercise should be performed with extreme control, which will increase stabilization endurance. 


The slow movement creates greater tension and you’ll really feel the muscles burning.


You will perform the routine in a circuit (i.e. one exercise after the other) and use your interval timer to keep track of each round.


Your goal is to complete the circuit 3 times. It will take you 15 minutes to finish unless you need more time to rest in between each exercise.


Remember to always include a warm-up and stretches afterwards. The full workout details are below:



Workout Details:


Set your Gymboss Interval Timer to 15 rounds of 2 intervals: 15 seconds of rest followed by 45 seconds of work.


There are a total of 5 exercises and you will do each exercise for 45 seconds. Rest for 15 seconds before performing the next exercise in the circuit.


Keep repeating the circuit over and over until you have completed 15 rounds (or 3 sets). Take a quick sip of water and stretch if you need to during your 15-second rest intervals.


Here are the details:


Exercise Sequence:


1. Ballerina Squat for 45 seconds then rest for 15 seconds.

2. Rocking Elbow Plank for 45 seconds then rest for 15 seconds.

3. Figure Skater Leg Raises (Left Leg) for 45 seconds then rest for 15 seconds.

4. Figure Skater Leg Raises (Right Leg) for 45 seconds then rest for 15 seconds.

5. Slow Push-Ups for 45 seconds then rest for 15 seconds.


All 5 exercises count as 1 set. Perform 3 sets (or 15 rounds on your interval timer). If you’re a beginner, listen to your body and only do as many sets as is comfortable for you.


Exercise Details: 


**Remember to activate your core in each exercise by sucking in your belly button towards your spine and breathing throughout the range of motion.


1. Ballerina Squat: 

This is a great exercise for the legs and calves. Try to stay up on your toes as you squat down and stand back up.  If this causes too much pressure on your knees, avoid bending the knees beyond 90 degrees.  Make sure that you keep your chest tall.  This is also a great balance exercise.  Keep it slow and controlled by going down on 4 to 5 counts and back up on 4 to 5 counts.


2. Rocking Elbow Plank: 

This exercise targets the core and helps strengthen your shoulders.  Rock forward for 3 counts and backwards for 3 counts to really feel the tension in the core muscles.  Make sure that your head, back and bum are in line.


3. Figure Skater Leg Raises: 

This exercise targets the glute and hamstring of the supporting leg, as well as the glute of the kicking leg. The leg raise is a very small motion upwards.  Keep the supporting leg straight throughout the exercise, and your arms out to the sides to help maintain balance and work your shoulders.


4. Slow Push-Ups: 

This exercise targets the chest, shoulders and triceps.  Go down on 4 counts and back up on 4 counts to really feel the muscles working.  If it’s too difficult to go down from your feet, perform the exercise from your knees.



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