The theme of this 3-day split resistance training workout is "heavy weight training at a slower tempo." Amy will emphasize slow reps sets in both concentric and eccentric contractions. The goal of Slow-Mo Strength Challenge is to increase your strength by placing maximum force on the muscles. The benefits to lifting heavy are many: you will increase your metabolic rate; burn calories even at rest; add muscle definition; strengthen bone and connective tissues that protect your body from injury; create better balance and stability and, most importantly, making you feel better mentally. Some exercises performed in this workout are: wobble hack squats, sumo squats, hammy rockers, chest around the worlds, decline triceps dips, the biceps bonfire and more! A modifier is provided for anyone choosing lighter weights. Our NRG MIXES or premixes include 3 total body workouts and 5 other premixes varying in length to suit any workout schedule. Each workout consists of balanced muscle training with warm-up and cool-down. Muscle groupings for 3-day split are as follows: Split one - Legs, Split two - Back and shoulders, Split three - Chest, bis and tris and Core work - As a separate chapter This workout features the following equipment: Step w/ 3 risers each side, Plate-loaded bar, Heavy dumbbells 8 to 25 pounds, Stability Ball, Resistance Band, Mat.