Tempo BW Circuit
How to Do It
Build a simple circuit of 4–6 bodyweight exercises — for example bodyweight squats, push-ups (drop to your knees or put your hands on a bench if needed), reverse lunges, glute bridges, a plank, and easy step-ups. Do each exercise for about 30–40 seconds (or 8–12 smooth reps), then move to the next with only a short rest (about 10–20 seconds). Work at a controlled “tempo” — roughly 65–75% effort: it should feel challenging but smooth and repeatable, never all-out and never to failure. Complete the prescribed number of rounds (usually 2–3), resting 1–2 minutes between rounds. Keep every rep clean — if your form starts to break down, slow down or rest. The aim is steady, quality conditioning, not a race.
Why It Works
Moderate-intensity “tempo” work develops aerobic capacity, capillary density, and active recovery without the high stress of all-out efforts; trains the aerobic system and work capacity while promoting blood flow and recovery — a lower-stress conditioning stimulus.
Hockey Transfer
Builds the aerobic base and recovery capacity that support recovering between shifts and sustaining effort across a game; the moderate, repeatable nature trains the engine that underpins repeated high-intensity work without excessive fatigue.
Coaching Cues
- "Smooth and controlled, not all-out"
- "steady breathing"
- "good form throughout"
Common Mistakes
Going too hard (turning tempo into a max effort); sloppy form; resting too long; rushing the movements
Progression / Regression
more rounds or less rest
fewer rounds, more rest, or lower intensity
Primary Muscles
Energy System
Aerobic
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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