1418 Manoa Rd. Wynnewood, PA 19096 610-649-4900

Bodyweight Strength Circuit

The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.

This week’s workout uses eccentric contractions for strength building.

I’ve talked about the benefits of this time under tension technique here and here. Check out those post before diving into this workout.

For this workout you’ll do 2 rounds of 10 repetitions for each exercise. You’ll do the lowering phase for each exercise for a count of 3-2-1 and the lifting phase for a count of one.

Here are the four exercises:

  • 10 Eccentric Split Lunges
  • 10 Eccentric Push-ups
  • 10 Eccentric Squats
  • 10 Eccentric Body Rows

If you don’t have a TRX/suspension trainer or barbell for Body Rows try Bed Sheet Body Rows or your favorite row variation instead.


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