Focus on the Negative – Your White Label Workout of the Week [FREE Coach Resource]

The White Label Workout of the Week is UP – and this workout is all about the NEGATIVE!  

In this article:

  • Benefits of Negative (eccentric) workouts
  • VIDEO of the Workout of the Week
  • Links & instructions on how to brand & share this week’s workout as your own 

Benefits of ECCENTRIC workouts:

We’re continuing our series on HOW TO UP THE INTENSITY of workouts WITHOUT upping the weights … This week’s tool in our toolbox is the ECCENTRIC method.

Eccentric focus workouts, also known as negative training, involve emphasizing the controlled lowering phase of an exercise – when the muscle lengthens.  This portion of an exercise is crucial for building strength, muscle, and overall fitness.

Read on my friends to learn a few reasons why I LOVE using this powerful method in my programming …

Increased Muscle Activation: The eccentric phase places extra stress on the muscle fibers, leading to greater muscle recruitment. This, in turn, can promote muscle growth and definition. By slowing down and focusing on the negative, you ensure your muscles are fully engaged.

Reduced Risk of Injury: Eccentric training promotes better control and stability during movements. This enhanced control can reduce the risk of injury, making it a valuable addition to workout routines, especially for those with a history of joint or muscle issues.

Enhanced Strength Gains: Research has shown that eccentric training can lead to significant strength gains. It helps break through plateaus by challenging muscles in new ways and increasing the time under tension, a key factor in muscle growth.  Time under tension baby!  It’s a powerful thing!

Improved Mind-Muscle Connection: Eccentric training encourages a stronger mind-muscle connection, as it requires greater focus and concentration on muscle contraction and control. It’s about feeling that burn, and staying IN IT!  This increased awareness can lead to better results in the long run. 

No Need to Increase Weights: One of the biggest advantages of eccentric focus workouts is the ability to increase intensity without adding more weight. This is particularly beneficial for those who workout from home and don’t have the larger weights … or are looking for a change of pace.

Putting the NEGATIVE into action!

Now that we understand the benefits of eccentric focus workouts, let’s dive into a sample routine you can use in your business.  

I’ve called this week’s white label workout “Focus on the Negative.” 

Here’s the breakdown of the workout:

5 exercises … 8 reps each … with a super fun twist – a slow, controlled four-count negative phase. 

  • Goblet squats
  • Push ups
  • Upright rows
  • Sit ups
  • Leg raises

Watch the video to see the FOCUS ON THE NEGATIVE workout in action …

Brand this workout to YOU …

Want to brand this work to you and share it as your own in your business?  This is a FREE RESOURCE that I share each week with health & wellness coaches … you’re welcome to use it.

Click for the links below to grab the editable files for this workout in both horizontal AND vertical modes …

Click to edit & download the Negative Workout in HORIZONTAL >

Click to edit & download the Negative Workout in VERTICAL >

The links take you to Canva (free account needed) where you can make any edits you’d like.  Replace the logo placeholder with your logo – then feel free to change any fonts, colors & styling to match your brand.  Update the last screen to whatever you’re currently promoting (hello easy monetizing!!).  Save it & share it!

Yes – it’s me in the videos.  Simply say that I’m the Online Fitness Specialist on YOUR team – and that we work together creating these.  This method works so well for all other coaches using my videos … and actually gives you credibility in building a team.  You know what they say – teamwork makes the dream work 🙂

Stay tuned next week for more in our series of increasing our intensity without increasing our weights.  What’s your favorite way to ramp things up?  I’d love to hear … comment back .

Questions … comments … feedback?  I love hearing from you.  Reach out anytime!

Keep slayin’ it!


Xoxo ~ Ro ~ Your Online Fitness Specialist

Founder & CEO, WhiteLabelWorkouts.com