The tempo of each particular exercise will be featured with the exercise and laid out similar to this (3.2.1) The first number (3) is the eccentric or lowering action of the exercise. The middle number (2) is the isometric or the pause of the exercise. and the third number (1) is the concentric or raising of the exercise. For example, if you were performing a squat with the tempo (3.2.1) you would slowly lower yourself down 3 seconds, holding for a 2 second pause in the bottom position and then raise up returning to the starting position in 1 second. Each rep being a total of 6 seconds to complete.

When a series of movements have letters next to them ie., 2a. 2b. 2c., these movements will be performed one after the other in order to complete. For instance when you see “1A.) Prisoner Squats”, and below it “1B.) Side Plank”. these will be done in order and right after each other without rest. The layouts are also color coordinated, so the movements in the white blocks, 1A. – 1B. will be performed together and once finished you will move onto the color blocks of 2A. – 2B.

Rest is important to follow throughout the program. There should be minimum rest between exercises that are supersetted, and rest as needed once the set is completed. If quality of exercises begin to diminish then more rest should be taken. 60 to 90 seconds is a great starting point and then you can adjust from there as needed