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Isometrics and Tempo

This Strength Workout is a keeper.

You will have the option to continue to isometric hold OR speed up the tempo.

Isometrics are incredible for building strength.  They help you focus on where your body is in space while optimizing your technique and form.

30 seconds normal Range of Motion / 30 Seconds static hold (or alternate with light fast sets) / 30 Seconds rest

You will complete 5 rounds of this circuit:

  1. Squat
  2. Push Up
  3. Supermans (add alternating arm reaches for some spinal side bends)
  4. Rows (ring rows or pull ups)
  5. Ab Choice


30 easy / 30 Hard (SPRINT) x 5 rounds

Pick ANY CARDIO and Finish strong with these SPRINTS at a NON-CONVERSTATIONAL PACE!

You are welcome!

See you FRIDAY!

Here is your video workout:

Kettlebell and Bodyweight A & B Strength!  

Non-stop 30 second intervals x 5min x 4rds:

1min rest between circuits:

Workout A – Bodyweight

  1. Pistols, step-downs, shrimp, curtsey squats or GOATA Drop Ins L/R
  2. 1 arm push-ups L/R or Shoulder taps
  3. Hip bridge L/R 
  4. 1. arm ring row L/R 
  5. Ab choice

Workout B – Weighted

  1. weighted goblet or split squat L/R
  2. 1 arm press L/R 
  3. SL deadlift L/R
  4. 1 arm rows 
  5. Walkouts

Finisher: Pick 5 cardio exercises and do each one for 5min or 5min KB sport choice:

Here’s a home video strength workout: