Lesson 3.2

Fast is slow, slow is fast.

Take the time to learn it the right way and you'll save yourself time in the long-run. It takes patience, persistence, and practice. Don't skip steps in learning, it will always catch up to you. In fitness, that can mean starting over.


Time Under Tension

Another game changer. A set of 10 performed for 20 seconds vs. a set of 10 performed for 10 seconds is twice as much work. Over the course of the workout, this can add up to be tenfold.

Your muscles require tension under resistance to change. The more time you spend with your muscles working, the faster they'll grow.


Another exercise variable is the speed at which you perform each rep. When learning an exercise and to get more time under tension, perform each rep slowly. There's a time for speed, but you have to know when that is. Speed has to be earned and is an advanced skill.



  • Boosts immune system
  • Lowers cortisol levels (the stress hormone, the same one that causes more fat storage)
  • Note: Low amount of caffeine, so probably best to refrain from drinking it too late in the day.

Lifestyle Tip

Eat Slow. Give your body time to register that it's full. There is a direct correlation with people who are fast eaters tend to overeat and have higher amounts of fat.


Back Squat - Squat Workshop

  • Spread the Floor with your feet
  • Knees outside of feet
  • Range of Motion (ROM) should put the center of your hip joint below the center of your knee joint, referred to as "below parallel."
  • Flat wrists
  • Engage lats, the upper body should be active too.

For Squat Progressions, see Exercise Library


Try Green Tea. See how you feel after drinking it for a week or two.


*Side-Lying Windmills or Arm Circles
90/90 & Bretzel 2.0
Inchworm w/ Pushup
Spiderman w/ T-Spine Rotation
Spiderman to Rotational Squat
Lateral Squat
*Standing Quad Stretch


Core Add-Ons

Do at the end of any workout. The end, not the beginning.

MB Core Finisher #1 (2-3 sets of 10-20 reps)

  • MB Crunch
  • MB SA/SL Situp
  • MB Military Crunch
  • MB Toe Touch
  • MB Russian Twist

BW Core Finisher #1 (2-3 sets of 10-20 reps)

  • BW Crunch
  • Bicycle Crunch
  • Toe Touch
  • Reverse Crunch
  • Side Crunch