Creep it Slow: A Total Gym Circuit That’ll Haunt Your Muscles
Slow, Controlled, and Wickedly Effective
Maria Sollon, MS, CSCS, PES
Not every workout needs to be fast, loud, or heavy to deliver results. Sometimes, the scariest challenge comes from slowing down and putting your muscles under tension long enough to really haunt them. This Halloween-inspired Total Gym circuit uses ultra-slow, Lagree-style tempo to work both the eccentric (lengthening) and concentric (shortening) ranges of motion, creating a full-spectrum challenge that your muscles won’t forget anytime soon.
Yes, you may feel sore for a day or two—especially if you’re new to this style of training. But that’s a sign your body is responding: muscles being asked to stabilize, resist, and fire in ways they aren’t used to is exactly how strength gains happen. Think of it as giving your muscles a little spooky nudge to level up your strength game.
Why Slow Wins
- Time Under Tension: Moving slowly increases the duration your muscles are engaged, recruiting more fibers and boosting endurance.
- Full-Range Activation: By controlling both the lifting and lowering phases, you strengthen muscles evenly and improve joint stability.
- Mind-Muscle Connection: Slow tempo allows you to focus on form, feel each contraction, and prevent “phantom” sloppy reps.
Creep it Slow Circuit
Ready to haunt your legs in the best way? This Total Gym sequence puts every lower-body muscle under a spell with Lagree-style tempo—slow, deliberate reps that keep muscles under tension. Each movement is performed at an 5-count pace in both directions, forcing your muscles to stay engaged through every inch of the range of motion. The result: a BOO-tiful burn that lingers long after the workout ends.
Set Up: low level
Directions:
- Perform each move at an 5-count tempo (both out and in).
- Complete all exercises on one side, perform the core reset, then switch sides t
- Just one full set per side is enough to leave your legs screaming… in a good way.
🕷️ Focus Tip: Stay mindful of both the eccentric (lengthening) and concentric (shortening) phases. The slower you go, the more time your muscles spend under tension—and the greater the payoff.3
Moves:
- Reverse Lunges – Step back with control, letting the glideboard slide as you resist both directions.
- Lateral Lunge – Glide out to the side, keep the pace ghostly slow, and fight gravity on the way back.
- Front Lunge – Slow drive forward, then resist the return for a spooky eccentric challenge.
- Inner Thigh Slides – Slide out and in with tension from start to finish—no resting at the top.
- Plank Finisher: After completing all moves on one side, hold a plank as you slide the glideboard slowly in and out for a core-haunting hold.
*Repeat the entire sequence on the other leg *
Spooky Tip: This workout is all about precision, not speed. Keep every movement deliberate, controlled, and intentional.
Slow reps. Scary results.
Slow it down, challenge your muscles, and enjoy the Creep it Slow experience. Want the full breakdown, timing, and pro tips for this spine-tingling workout? Check out the blog and let your strength get wickedly haunted.
Creep it real!
Maria
@GROOVYSWEAT
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