Slow-Tempo Strength: 3-1-1 Count

Bodyweight exercises done at a controlled tempo: 3 seconds down, 1-second pause and 1 second up, to a metronome. In pairs, one student performs while the other counts and watches. It improves strength, movement control and technique with no equipment needed.

How to play

1. Explain the 3-1-1 tempo and play a metronome at 60 beats per minute. Demonstrate with a squat: three beats down, one paused at the bottom and one up (3 min).
2. Group practice (2 min): the whole class does 4 squats to the metronome, counting out loud.
3. In pairs, four exercises: squat, push-up at a chosen level, glute bridge and reverse lunge. Each set is 6 reps (about 30 seconds).
4. A performs while B counts the tempo and checks that the lowering phase doesn't speed up; then they switch. Two sets per exercise, changing exercises every 2.5 minutes (10 min).
5. Wrap-up (3 min): each student compares how the slow tempo felt compared with their usual speed.

Rules

• If you can't hold the tempo, drop a level instead of speeding up.
• Keep breathing, never hold your breath: exhale on the way up.
• Each pair works on its own mats with space around them.
• If a joint hurts, stop and tell the teacher.

Variations

Adaptations

• Limited mobility: apply the tempo to seated exercises such as armrest dips or knee extensions.
• Hearing impairment: the partner shows the tempo with hand signals or a visual metronome is projected.
• Low fitness level: do wall push-ups and box squats with the same tempo.

Learning goals

• Control movement speed in strength exercises.
• Improve technique in four basic bodyweight exercises.
• Understand that time under tension raises difficulty without adding weight.

Equipment for a class of 25

• yoga mats: 25
• music (metronome): 1

Teacher tip

Students tend to rush the lowering phase on the last reps: have the observer count out loud. This is a great option for rainy days or small spaces.

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