Full Body Isometric Workout

This month’s program is a full body isometric workout designed to make you sore in ways you didn’t know possible. Isometric exercises are proven to ignite new muscle growth and strength, while also increasing muscle stability. Isometric workouts are also great for reducing the risk of injury, as well as increasing the mind-muscle connection.

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Main Workout:

Instructions: Complete each exercise and the prescribed number of reps before moving on to the next exercise.  Try not to rest for more than a minute between each set and exercise. 

Note:  Modify each exercise as needed to fit your ability and equipment. Drink plenty of water before, during, and after your workout. Always consult your physician before starting a new workout routine.

1. Isometric Bulgarian Split Squat: 3 Sets of 1 minute each side

2. Isometric Sumo Squat: 3 Sets of 1 minute

3. Isometric Hip Flexion: 3 Sets of 1 minute each side

4. Isometric Glute-Ham Bridge: 3 Sets of 1 minute

5. 3 Stage Isometric Chin-up: 3 Sets of 20 seconds in each position

6. Isometric Dumbbell Row: 3 Sets of 30 seconds to 1 minute

7. 3 Stage Isometric Dip: 3 Sets of 20 seconds in each position

8. Isometric Dumbbell Incline Press: 3 Sets of 30 seconds

9. Isometric Dumbbell Curl: 3 Sets of 30 seconds

10. Isometric Diamond Push-up: 3 Sets of max time

11. Isometric Hanging L-Sit: 3 Sets of max time

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