Top 'Time Under Tension' Exercises

Planet Fitness National Lead Trainer Teddy Savage appeared on the show today to showcase some effective time under tension exercises that anyone can perform.

Savage emphasized how these workouts can be just as beneficial as more exhausting routines.

Instead of always aiming for the traditional 15-rep exercises, putting a muscle group under sustained tension can be equally effective.

Here are some recommended time under tension exercises from Savage:

4-Count Squats

Stand with your feet about hip-width apart, holding moderate weight dumbbells by your sides.

Hinge at your hips and bend your knees, slowly lowering yourself to a 4-count.

Slowly rise back up to the same 4-count.

Perform 3 sets of 10 reps with a 30-second rest between each set.

Goblet Pause Squats

Bring your feet closer together and hold one dumbbell between your hands.

Lower yourself to your deepest range of motion and hold for 3 counts.

Drive through your heels to return to the starting position.

Perform 3 sets of 10 reps with a 30-second rest between each set.

Tempo Lunges

Start in a staggered stance with a dumbbell in each hand.

Lower yourself to your fullest range of motion and bounce at the bottom without fully coming back up until all reps are complete.

Perform 3 sets of 12 reps with a 30-second rest between each set.

Source: foxbaltimore

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