Workouts · Strength

Tempo Strength in 30

Three seconds down on every rep — lighter weights, heavier honesty.

30 minintermediatedumbbellstrengthmoderate
Why it works. Slow eccentrics build muscle and tendon resilience at loads that spare the joints.

Warm-up

March and arm circles — 45s
One practice set, counting the lowering — 60s

The workout

  1. goblet squat — 3 × 8 reps
    rest 60s
  2. pushup — 3 × 8 reps
    rest 60s
  3. dumbbell rdl — 3 × 8 reps
    rest 60s
  4. dumbbell row — 3 × 8 each side
    rest 60s
  5. dumbbell curl — 2 × 8 reps
    rest 45s

Cool-down

Full-body stretch, unhurried — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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