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:
- Squats / hold half squat
- Rows (one arm or ring rows) / hold with elbows pulled back
- Super Mans or Hip Bridge / hold in engaged position
- Push Ups or overhead press / hold bottom of push up or plank or overhead
- Ab Choice / hold in plank or walkout or v-sit (or choose Ab exercise #2)
Conditioning Finisher:
30sec easy 30 sec hard:
- Jumping Jacks
- Jnees to chest
- Run in place
- Bodyweight Squat
- Mountain Climbers or Squat Thrust
JUST FOR FUN…
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!
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