Defying Gravity Workout

by tinareale on March 25, 2013

Some announcements:

  • Round 5 of Best Body Bootcamp in ONE WEEK! And registration prices increase after Friday.
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Love you all! So, let’s get to our Move It Monday workout, huh?

Move It Monday

I can find inspiration for new workouts in a variety of places. Some of them are the obvious choices – like things I have pinned on my best body strength or best body cardio Pinterest boards. Or inspiration from exercises and layouts in workout DVDs. Then there are those times where I find ideas in the strangest of places. Like when the popular Wicked song comes up on your playlist and you start picturing a workout emphasizing eccentric contractions. Did I lose you? No fear. I’ll walk you through my thought process and bring you to a workout sure to make your muscles beg for mercy.

Did you know that every time you perform an exercise, you have three parts to the motion?

  • the concentric phase – what we often deem as the “working” part of the motion
  • the isometric phase – the peak contraction
  • the eccentric phase – what we view as returning to the start of the motion

For an example, let’s refer to a basic squat.

  • concentric phase – pushing up to standing with our glutes and legs
  • isometric phase – the position at the bottom of the squat
  • eccentric phase – the lowering of our body into the squat position

Often times, we put our focus on the concentric portion of our exercises and barely pay attention to the other two parts. They’re just part of the movement. In this workout, we’re going to slow things down and do a little bit of “defying gravity”. We’re not going to let gravity help us along in our exercises; we’re going to fight it with sloooooowww movements.

Here’s the workout:

Defying Gravity Workout

I would suggest doing this workout as straight sets (instead of super sets or a circuit) to give your muscles enough recovery time. If you did want to group exercises together I would suggest the following pairs:

Or you can, of course, switch out for a different favorite exercise working the same body part. Complete 2-4 sets of each exercise and pay attention to those counts!

Moving slow doesn’t mean moving easy with this workout, that’s for sure! And may I suggest rocking out to a little Wicked ”Defying Gravity” while doing this workout? Winking smile

Do you pay attention to all phases of movement in an exercise? Think you’ll try this workout?


1 Linz @ Itz Linz March 25, 2013 at 7:32 am

this workout makes me even more excited for bbbc! :) :) :)

2 Lee March 25, 2013 at 8:07 am

Defying Gravity is always on my running playlists!

3 tinareale March 26, 2013 at 6:39 am

It’s always on mine too!

4 Laura @ Mommy Run Fast March 25, 2013 at 9:05 am

I was just looking through my pins for a strength workout this morning… should have known to stop here first. :)

5 tinareale March 26, 2013 at 6:39 am

Generally on Monday mornings you can trust to find some sort of workout here. ;)

6 Lauren @ Oatmeal after Spinning March 25, 2013 at 9:06 am

When I teach Bodypump, I say defy gravity at least a half dozen times (in the eccentric phase) and I ALWAYS think about the song from Wicked. Oh man… that’s a great song…..
Greg workout, Tina!

7 Kierston @candyfit March 25, 2013 at 9:09 am

Love the workout! I’ve got Lat Pulldowns on my menu today :)

8 Angie @ Losing It and Loving It March 25, 2013 at 11:22 am

Ohh sounds like an awesome workout! Very excited about BBB.

9 Tamara March 25, 2013 at 11:34 am

I turn 46 this spring and gravity is NOT my friend! I love to tell my class participants this when encouraging them to slow down their movements!
Thanks for the post and the workout!

10 Rhonda Rose March 25, 2013 at 1:46 pm

I can sympathize with Tamara – I will be 55 this year and gravity is not my friend either so I will defy it any way I can. This workout looks awesome and I can’t wait to try it out!
Thanks Tina!

11 [email protected] March 25, 2013 at 1:46 pm

Interesting. I probably don’t pay attention to all parts of a movement in an exercise as much as I should, especially during CrossFit WODs when everyones just trying to go as fast as they can. It obviously beneficial to your health and fitness to pay closer attention to these aspects but its easy to get caught up in just going for it. When I do bicycle crunches I always try to go really slow and its always much more difficult than if I were flying through it.

12 tinareale March 26, 2013 at 6:40 am

Well, speed has a place too in training. Good to mix it up though!

13 Michelle @ Eat Move Balance March 25, 2013 at 2:07 pm

I need to be more mindful of all the phases of an exercise. The mind-body connection is huge! And slowing down is also a great way to do it.

14 Kim March 25, 2013 at 2:24 pm

Love this workout – I like to get the most out of each move and I think the tempo changes help a lot. Can’t wait to try out the counts on this workout!

15 Adrienne @ Happy Ramblings March 25, 2013 at 3:48 pm

This looks like a great workout, can’t wait to try it out this week!

16 Christine @ Love, Life, Surf March 25, 2013 at 4:40 pm

Love the looks of this workout. I know that sometimes I rush through the movements and that’s not that helpful at all. Can’t wait to try this!

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