Primary Goal: Increase Isometric Fitness
Workout Type: Full Body
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight and Dumbbells
Tempo: 2/5/1/0
Isometrics are a great way to get an effective workout anytime, anywhere. This workout includes a combination of isometric and isotonic contraction exercises.
Intensity Guide
Level 1 - Nice and Easy (slow)
Level 2 - Working Pace (Medium)
Level 3 - Maximum Intensity (Fast)
Warm-up
Running in Place - 30 seconds - Level 1
Jumping Jacks - 30 seconds - Level 1
Running in Place - 30 seconds - Level 2
Jumping Jacks - 30 seconds - Level 2
Squats - 1 set of 5 reps
Push-ups - 1 set of 5 reps
Circuit - 3 sets of 5 reps with a 5 second hold
1 Hold Squats
1 Hold Table Makers
1 Hold Push-ups
1 Hold Rows
Superset - 3 sets of 5 seconds
Straight Arm Overhead Iso Push
Straight Arm Overhead Iso Pull
Superset - 3 sets of 5 seconds
Straight Arm Iso Push
Straight Arm Iso Pull
Superset - 3 sets of 5 seconds
Straight Arm Under Chest Iso Push
Straight Arm Under Chest Iso Pull
Superset - 3 sets of 5 seconds
Iso Close Stance Push
Iso Wide Stance Pull
Circuit - 3 sets of 10 seconds
Ab Plank
Chest Expanders
Running in Place - Level 3
