Strength with Isometrics

This workout is a combination of Moving through your normal Range of Motion and Static Holds!

Make sure you keep good form and technique while moving through the first 30 seconds, and find a comfortable (ish) position where you can maintain a good static hold.  Always lighten the weight if you think you can’t maintain good form and posture!

Here’s the Breakdown:

60 Seconds Work / 30 Seconds Rest x 4 Rounds

Each Minute of Work is:

30 Seconds Move through Normal Range of Motion / 30 Seconds Static Holds 

You will complete 4 rounds of the following Circuit:

  1. Squats / hold half squat
  2. Rows (one arm or ring rows) / hold with elbows pulled back
  3. Super Mans or Hip Bridge / hold in engaged position
  4. Push Ups or overhead press / hold bottom of push up or plank or overhead
  5. Ab Choice / hold in plank or walkout or v-sit (or choose Ab exercise #2)

Conditioning Finisher:

30sec easy 30 sec hard:

  1. Jumping Jacks
  2. Jnees to chest
  3. Run in place
  4. Bodyweight Squat
  5. Mountain Climbers or Squat Thrust


HERE is a link to “Mike’s Solo Basement Beatdown” in case you want to watch it again! 

Here’s a Move and Hold Strength workout we filmed back in April!