This workout has a mixture of isometric holds and high reps to really burn out every muscle in your body. An isometric hold is when the joint angle and the muscle length do not change and are actively being held at the same length. For example; the first exercise is a front squat isometric hold. You’re going to lower into the squat position and hold that position for 90 seconds.
I just did this workout a few days ago and even though these holds are only for 90 seconds; they are killer!
Isometrics are a fun way to change your regular workouts and exercises and turn them into a higher intensity workout which ultimately burns more calories!
I really enjoyed this workout and do this type of stuff in the gym on a regular basis to keep my muscles guessing. If you guys like this workout and want to see more isometrics let me know!
|| suggested equipment ||
+ 2 Kettlebells (I used 4kg)
+ Exercise Mat
+ Gymboss Interval Timer
|| the workout ||
Set your timer for 1 round of 90 seconds; this is for your isometrics.
Complete the following isometric holds and reps for each exercise without any rest.
90 second Isometric Hold || FRONT SQUAT
50 FRONT PLIE SQUATS & PRESS
90 second Isometric Hold || LUNGE (90 seconds on right leg & 90 seconds on left leg)
50 ALTERNATING BACK LUNGE & FRONT RAISE
25 PLANK ROWS (25 on each side)
|| the exercises ||
ISOMETRIC HOLD || FRONT SQUAT
FRONT PLIE SQUAT & PRESS
ISOMETRIC HOLD || BACK LUNGE
BACK LUNGE & FRONT RAISE
Even though this workout was done with two kettlebells, you don’t have to use two if you don’t have two. It will work perfectly fine with one; even a dumbbell would be fine.
At home right now I’m working on building up my kettlebell collection. I bought two of these pink 4kg kettlebells a few weeks ago, and the quality of these kettlebells are awesome. Not like my old vinyl kettlebells that were light and huge! It goes to show if you spend a little extra the quality is remarkable. I guess that pretty much goes for everything though…;)