Legs, Push & Pull — Full Body Strength | Tempo Week 9 Full Body Workout (37 Min)

40 minutes. Five parts. Every major pattern covered. Week 9's full body session is one of the most complete workouts in the series — and the finisher is not for the faint of heart. TEMPO Series Playlist:    • TEMPO | 10-Week Functional Strength Progra...   What is Tempo?    • Видео   Week 9's full body session moves through five distinct circuits covering every major movement pattern — step-ups or lunges paired with single-arm chest press and donkey calf raises, split squat to lunge with alternating chest press, a three-round pullover and bridge superset, straddle seated military press with staggered hip thrusts, and a single-round finisher of hover rows straight into renegade rows. 40 minutes total. The donkey calf raise is one of the more underrated exercises in the series — the hip hinge position shifts the load differently than a standing calf raise and targets the gastrocnemius through a fuller range. You need something sturdy to place your hands on — a chair, bench, couch, or bed all work. The finisher in Part 5 is deliberately structured to accumulate fatigue — hover rows transition directly into renegade rows with no rest between. By that point in the workout your core has already been working for 34 minutes. That's the point. *MUSIC is created by Andi using AI Software* FULL BODY STRENGTH 40 Minutes (including warm-up & cooldown) EQUIPMENT: • Heavy & Moderate Dumbbells • Chair or Bench (Optional, except for Donkey Calf Raises - you need something to place hands on) ANDI's WEIGHTS (lbs): • Very Light = 5 lbs or less • Light = 8 - 10 lbs • Moderate = 15 - 20 lbs • Moderately Heavy = 20 - 25 lbs • Heavy = 30 - 35 lbs • Very Heavy = 40+ lbs ANDI'S WEIGHTS (kg): • Very Light = 2 kg or less • Light = 3.5 - 4.5 kg • Moderate = 7 - 9 kg • Moderately Heavy = 9 - 11 kg • Heavy = 13.5 - 16 kg • Very Heavy = 18+ kg WARM-UP (3.5 MINUTES) • Torso Twists • Windmills • Squats • Leg Kicks • Pushup + Child's Pose • Bear Crawls • Dynamic World's Greatest Stretch • Shoulder Rolls WORKOUT (34 MINUTES) Part 1: Circuit of 5 Moves (2x) - Moderate to Heavy Dumbbells, Chair or Optional Bench • Choice of a) Step-Ups or b) Step-Back Lunges • Switch Sides • Single-Arm Chest Press (on bench or floor) • Switch Sides • Donkey Calf Raises (Chair/Bench/Couch/Bed needed) Part 2: Tri-Set (2x) - Moderate to Heavy Dumbbells, Optional Bench/Chair • Split Squat to Lunge • Switch Sides • Alternating Chest Press (start at top) Part 3: Superset (3x) - Moderate to Heavy Dumbbells, Optional Bench/Chair • Pullover • Choice of a) Heel Elevated Bridges or b) Floor Bridges Part 4: Circuit of 4 Moves (2x) - Moderate Weight, Chair or Optional Bench • Straddle Seated Single-Arm Military Press • Switch Sides • Staggered Stance Hip Thrust or Bridge (or Single-Leg) • Switch Sides Part 5: Circuit of 4 Moves (1x) - Moderate to Heavy Weights • Hover Row • Switch Sides • Renegade Rows • Renegade Rows COOL-DOWN (2.5 Minutes) • Child's Pose • Downward Dog • Upward Dog • Quad Stretch • Supine Knee to Chest • Supine Rotate Leg Over Body *ANDI'S WEEK 9 Strength & Running Training Plan* • Day 1: Full Body Strength • Day 2: Tempo 2-1 Run (5.5 miles / 8.85 km)* • Day 3: Upper Body Strength • Day 4: Lower Body Strength • Day 5: Rest • Day 6: Long Run @ Conversational Pace (9 miles / 14.48 km) (RPE 3-4) • Day 7: Rest *Tempo 2-1 Run: 1.5 miles (2.4 km) @ conversational pace (RPE 3-4) 2 miles (3.2 km) @ comfortably hard pace (RPE 6-7) x 2 min walk 1 mile (1.6 km) @ hard pace (RPE 8) x 90s walk 1 mile (1.6 km) @ conversational pace (RPE 3-4)