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CASS Fitness SLOW BURN Workout by Matt Bible

Are you looking for a challenge? Are you looking to spice up your routine and dive into the unknown? You may like the results of what I am about to share! This workout is NOT easy. However, it can be tailored to your current strength and ability. I created this workout based on learning the slow burn push-up from DDP Yoga. Each repetition should take nine seconds. DDP did the lowering or the eccentric phase of the push-up for three seconds. He then held the isometric static position for three seconds. Your chest is almost touching the ground, and your arms are pretty much holding your body up. Then, the rising or concentric phase of the push-up will also take three seconds.
 
It’s only a push-up, right? Try doing ten of these and see how you feel.
 
Here is the slow burn workout that I personally use and I have used for one of my strength training clients. I also throw in some slow burn exercises for weight loss clients as this method does an excellent job of recruiting more muscle fibers, increasing muscle strength. Since so many muscles are being used, slow burn exercises also have a cardiovascular benefit, and can help burn fat as well.
 
SLOW BURN PULL-UPS –
 
I start with 12 regular pull-ups just to get my arms ready. I do not do the first set until failure.
 
I will then pull up slowly for three seconds. I will hold the pull up position with my chin over the bar isometrically for three seconds, and I will lower my body slowly for three seconds. To give you an idea of how challenging this exercise is, I can do 30 regular speed pull-ups (None of them involve kipping), and for my first set, I managed to only do four slow burn pull-ups.
 
I did five sets worth and I took a one minute break in between each set. You can take a longer break since this is a low rep exercise. However, I enjoy the cardiovascular benefits of taking the short breaks since my goals are in lean muscle mass.
 
Set 1 – 4 reps
Set 2 – 3 reps
Set 3 – 3 reps
Set 4 – 4 reps
Set 5 – 2 reps
 
We’re just getting started! Now that my lats hate me for now, I will have mercy and give them a little reprieve.
 
Now, let’s move on to next exercise!
 
SLOW BURN DIPS –
 
As some of you already know, I LOVE dips! We will do the same exact three second slow burn for your downward movement, then hold the isometric or static position for three seconds, and then, slowly return up to your starting position for three seconds. This exercise also takes nine seconds. Warm up with a set of regular dips first. I warmed up with 20 dips to warm my triceps and chest up.
 
TIP: Make sure your body goes below the parallel position of your elbows. Half-dipping will not get you the full benefit. Keep your body straight…NO TWISTING AROUND. I took a one minute break in between each set.
 
Set 1 – 6 reps
Set 2 – 7 reps
Set 3 – 5 reps
Set 4 – 5 reps (4 reps with a five second rest to complete my 5th one)
Set 5 – 4 reps (I rested for 10 seconds, then I did 12 regular speed dips.)
 
Matt Dips
 
Now it is time to work on the biceps!
 
SLOW BURN CHIN-UPS –
 
These are the only bicep exercises I would consider going below six reps on. Chin-ups are slightly easier, so I could do a few more reps than I could with the pull-ups. I have used the same nine second speed once again for the chin-up. I took a one minute break in between sets 1 – 3. I took a 75 second break for the last two sets.
 
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 4 reps
Set 4 – 4 reps
 

 
SLOW BURN CLOSE-GRIP PUSH-UPS –
 
I’ll alternate between the traditional push-up, which I can do more reps of, or the more challenging close-grip push-up. Today, I opted for the close grip push-up. I took a one minute break in between each set.
 
Here were my sets for today
 
Set 1 – 6 reps
Set 2 – 7 reps (6 reps with a 5 second break to then finish my 7th rep)
Set 3 – 5 reps
Set 4 – 4 reps
Set 5 – 5 reps
 
mattriceppushup2
Here is something for the core as well! I went back to the pull-up bar, and got into the isometric hold position for the chin-up. I held it for as long as I could.
 
I did three sets with a 75 second break in between each set.
 
Set 1 – 34 seconds
Set 2 – 48 seconds
Set 3 – 37 seconds
 
For my last part of my routine, I decided to utilize DDP’s 30 second slow burn push-up challenge.
You slowly go downward for 10 seconds, hold an isometric position for 10 seconds, and slowly lift yourself off the ground for 10 seconds. Your body needs to stay straight for the whole time!
 
I did three sets with 2 minutes of rest in between.
 
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 2 reps
 
This video below is just a demonstration of the 30 second push-up, not part of this actual work-out.

 
Like I mentioned before, the great news is, you can adjust these exercises to your ability. You can substitute the Pull-Ups for Horizontal Pull-Ups. You can also use the Lat Pulldown machine as well. For the Lat Pulldown bar, pull the bar in front of your body. As a trainer, I am absolutely against pulling the bar behind your head! It is terrible for your whole cervical region. I show every client of mine that is in a gym setting how not to do a Lat Pulldown because so many people pull it behind their heads (Of course I use very light weight in the demo.) For your biceps, you can use the chin up position on the horizontal pull and a chin-up grip on the Lat Pulldown bar.
 
For the push-ups, you can do Vertical Push-Ups, Knee Push-Ups, or Wall Push-Ups.
 
You can substitute the Dips for Seated Dips. You can do the Tricep Rope Cable Pulldown if you aren’t quite ready for either type of dip exercise yet.
 
For the core exercise, substitute that in with a traditional plank or a wall plank.
 
If you got a chance to do this routine or something very similar, let me know how it went!


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Matt Bible
Co-Owner at CASS Fitness
Matt Bible is the Co-Owner and an Executive Personal Trainer with CASS Fitness. He specializes in helping his clients lose weight, gain strength, and help prevent lower back issues. He lives in Gaithersburg, MD. He also enjoys strength training, outdoor activities, traveling, and music.
June 20, 2014 | Abs and Core, Cardio, Strength Training, Weight Loss | 3

3 Responses to CASS Fitness SLOW BURN Workout by Matt Bible

  1. Avatar Hero says:

    This info was very helpful. Hopefully we can get a visual demonstration of everything in detail. So we can understand it from a live stand point

  2. […] this first on DDP Yoga. I decided to take this workout and run with it in so many different ways, including making it a part of an intense slow burn bodyweight workout. You count to 10 as you go downward in the eccentric phase. You hold the Push-Up for 10 more seconds […]

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