TABLE OF CONTENTS

• Tempo Fitness Philosophy
• Tempo Fitness Facts

Tempo Fitness Philosophy

At Tempo, we believe strength is the foundation of any fitness journey. Our approach to training takes the tried and true modality of weightlifting and applies it to targeted muscle groups with a perfect balance of stimulation and recovery.

Strength Training Is Our Common Denominator

• Strength training builds lean body mass, improves bone mineral density, and increases performance – offering varied benefits at any stage of life

• The frequency of strength training depends on a user’s goals, but should always serve as a foundation for any other type of training (cardio, bodybuilding, performance)

• Tempo focuses on progression, ensuring muscles are consistently being pushed to near-failure, which is what leads to the rebuilding of muscle, bone, and connective tissue that is stronger than before

• Recovery allows taxed muscles and your nervous system to rest and respond to the demands you place on it, promoting growth

Weightlifting is Our Modality

• Moving your body through space with external resistance (weights) is the most efficient and effective way to train because it activates the most muscles at once

• Stimulating your muscles with free weights mimics how your body naturally moves, so it’s an effective training method to make you stronger throughout a typical lifestyle

• Training with bodyweight, dumbbells, barbells, and kettlebells offers more than 500 exercises that target muscle groups differently and offer new stimulation to avoid a fitness plateau

Progress

• Tempo finds your baseline to measure progress, using a systematic training approach to drive progress, and test and retest, adjusting training to keep you on track to reach your goals while avoiding plateauing

• Goals should be revisited every 12-24 weeks

• Progress can be seen in weight and number of repetitions lifted, setting new weight and volume PRs, and changes in one’s body (trends in measurements and body composition)

• Weight loss tends to happen first (when tracking towards a weight loss or gain definition training plan)

• Neuromuscular changes happen over 4-8 weeks of beginning training

• 12+ weeks for your body to maximize your efficiency and show physical changes

Tempo Fitness Facts

Tempo seeks to deliver a product and experience that provides an at-home gym experience to train for any of your fitness goals. Tempo believes strength is the foundation for fitness, and weaves it throughout your training experience. Coaches design classes, either as singular workout experiences or as part of training plans or programs, that, when combined with our technology, bring a full personal training and gym experience to your home.

What is Tempo training?

Tempo Training is built on the founding principles of strength training, incorporating elements of hypertrophy, flexibility, mobility, cardiovascular training, and calorie burning to create an experience that’s effective, efficient, and engaging for anyone and anybody. We keep your heart rate higher with shorter rest sets, we help you build more muscle with higher intensity, we appropriately scale your training to your body and your needs, and we set tangible goals for you that fit your training environment and have real-world application.

What are Tempo’s training goals?

• Get Strong: “Increase muscle mass and build strength.”

“Get strong” with a mix of upper, lower, and full body strength classes, and some HIIT

• Improve Definition: “Build lean muscle and shred fat.”

With a mix of upper and lower body build, shred classes, and some HIIT

• Lose Weight: Burn calories and boost cardiovascular fitness.

A mix of HIIT and full-body build classes

• Getting Healthier: “improves overall fitness and lowers the risk of chronic disease.”

Accomplishes “get healthier” with a mix of HIIT and full-body strength classes

Please contact Tempo Support if you have questions or require further assistance. You can contact Tempo Support via email at hello@tempo.fit, live chat at tempo.fit, or by phone at (833) 966-1777, now available 24/7/365.