Health & Fitness
Jon’s Favorite Fitness Hack – SUPER SLOW
22Jan 2018

Hi everyone! Jon Butcher here.

As promised, today I’d like to share my new favorite health and fitness “hack.” It’s called Super Slow and I first learned about it from this month’s VIP contributor and ex-kickboxing champion, David Szecsei, and Vishen from Mindvalley.

In today’s video, I demonstrate how I’ve been utilizing this approach to get the MOST out of my workouts in the LEAST amount of time.

And underneath the video I’ve include all the information you need to try it for yourself.

This is the main method I’m using for my own 2018 health and fitness challenge, and I hope it helps you accomplish your challenge goals too!

The Super Slow Health and Fitness Hack

Do 1-2 warm up sets for the muscle group you’re focusing on…

Then do ONE SET, as slow as possible, using 60-70% of your max 1-rep weight.

Ideally you’ll be able to make the set last 60-90 seconds. If you can’t get 60 seconds, the weight is too heavy. If you go past 90 seconds, the weight is too light.

You do this ONCE A WEEK for each muscle group.

The “Big 5” exercises for the major muscle groups are:

1. Reverse grip pulldowns for lats
2. Seated rows for lats
3. Military Press for delts
4. Bench Press for chest
5. Squats or Lunges for quads

I personally add the following for my workouts:

– Bicep Curls (super-slow)
– Tricep Pushdowns (super slow)
– Leg curls for hamstrings (traditional)
– Calf raises (traditional)
– Wrist Curls for forearms (traditional)

I don’t track my stats, but the guys I learned this from track the following for each muscle group and workout:

– Weight used for each set
– Time for each set
– Intensity level on a 1-10 for each set

That’s it! My new FAVORITE health and fitness hack.

Once you’ve had a chance to watch, please join us in the comments on the Super Slow post on the Lifebook Facebook page. I’d love to hear your take on this.

We have a little less than two weeks in the challenge, so keep up the amazing work, keep your eye on the prize, and don’t forget to HAVE FUN! :)

With so much love and gratitude,






Jon Butcher
Lifebook Founder

4 comments “Jon’s Favorite Fitness Hack – SUPER SLOW”

  • Tiina
    January 22, 2018
    12:10 pm

    Hey Jon and everyone!

    Thanks for showing us the superslow and the Tabata.

    What tips would you guys have for doing the superslow at home without weights?



  • Julie Ho
    January 23, 2018
    12:10 pm

    Thanks Jon for showing us the superslow workout and explaining in detail how that is done. I am going to try it out tomorrow!

  • Kat
    January 23, 2018
    12:10 pm

    How does the super slow workout work for girls? I really don’t want to build muscle (my body does that easily), I just want strength and tone.

  • Katie
    January 29, 2018
    12:10 pm

    Jon, thanks so much for the video! Great resource to add to David’s podcast. I’ve been trying this out for the last week and a half, and I found I couldn’t work those muscle groups for almost a week if I wanted to – super fatigued! Your Tabata tip is a good nugget too!

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