The idea behind this 3-day bodyweight tempo workout is to follow a specific tempo (speed) as you perform each repetition. Try to follow a 3:1 format. Meaning, use a 3-second eccentric contraction (lengthening phase of the repetition) followed by a 1-second concentric contraction (shortening phase of the repetition). For example, if you were doing one of the squat variations in the program, you would lower yourself on a 3-count followed immediately by an explosive 1-count. The 3-count is the lowering phase or the eccentric phase (this is where you build strength). While the 1-count is the concentric contraction. Day 1 - 3: Each program offers 6 bodyweight exercises that use supersets. The last movement is called extended child, it's a great yoga pose, hold this for 60-90 for one set at the end of each workout. **Note Well: Eccentric contraction - is the lengthening phase during a repetition while the concentric contraction is the shortening phase of the repetition. It's good practice to always perform the eccentric phase more slowly and the concentric phase faster. Stay Strong, MICHAEL WOOD, CSCS Jefit Team Member