Ct-50-power-isometrics-program.pdf
This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA
Overview
Download & View Ct-50-power-isometrics-program.pdf as PDF for free.
More details
- Words: 3,128
- Pages:
Loading documents preview...
power isometrics
1
Power Isometrics: How Holding Still Can Shape And Sculpt Your Entire Body by Tyler Bramlett
"
The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program, you recognize that despite all precautions on the part of Garage Warrior.com, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish, and release any claim which you may have against Garage Warrior.com and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Important: If you have access to a printer, please PRINT this report (as you have our full permission). You’ll get a lot more out of it. Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Garage Warrior.com. Copyright © 2013 Garage Warrior.com All rights reserved.
Power Isometrics
2
Power Isometrics: How Holding Still Can Shape And Sculpt Your Entire Body Table Of Contents 1. What Are Power Isometrics? 2. How Can Power Isometrics Shape And Sculpt Your Entire Body Without Movement? 3. How To Use This Program 4. The Best Power Isometric Exercises And How To Perform Them 5. Beginner Exercise Descriptions 6. Intermediate Exercise Descriptions 7. Advanced Exercise Descriptions 8. 5 Beginner Power Isometric Workouts 9. 5 Intermediate Power Isometric Workouts 10. 5 Advanced Power Isometric Workouts
power isometrics
3
What Are Power Isometrics? Power Isometrics are a unique and powerful way to build stronger and more sculpted muscles - without moving a single inch! Power Isometrics involve holding a challenging position for a maximum amount of time with an emphasis on firing as many muscles as you possibly can during the hold. Although there are many isometric programs available, I’ve used my favorite 18 Bodyweight Power Isometric Exercises to make sure you get the best results with this program. A classic example of a Power Isometric is the wall chair. When I was a kid, my PE teacher used the wall chair exercise as punishment when we did something wrong. Within 30 seconds on the wall, my thighs burned; by 1 minute, the shaking started; and after 2-3 minutes my legs screamed in blissful agony. One thing’s for sure - Power Isometrics can give you an incredible workout in no time flat! I’ve created this manual to give you 15 short and intense Power Isometric workouts using my top 18 Power Isometric exercises. Each workout lasts only 6 minutes and can be used as an add-on to finish off your existing workout or as a quick workout on rest days. Plus, I went the extra mile and segmented these exercises and workouts into beginner, intermediate, and advanced levels to give you even greater benefit from using this progressive movement technology. The next section describes how Power Isometrics work to shape and sculpt your entire body without movement.
power isometrics
4
How Can Power Isometrics Shape And Sculpt Your Entire Body Without Movement? Power Isometrics work through an unconventional pathway that most exercise techniques ignore. By holding a position and focusing on keeping everything contracted, you build greater connectivity to your individual muscle fibers. Why does that matter? Most people access only 15% of their muscle fibers in a single muscle group. Athletes, however, have access to 30-50% of their fibers - that means their muscle is 2-3 times stronger than yours! The extra strength comes from the tension they can generate for a particular movement. More tension means residual muscle tone. In other words, people who have a better connection to their muscles are stronger and their muscles carry a residual tone which provides a leaner, more sculpted look all the time! Here’s the formula: Power Isometrics = Increased Muscle Contraction Increased Muscular Contraction = Increased Strength Increased Strength = Increased Residual Muscle Tone Increased Residual Muscle Tone = You Look Better Naked! Power Isometrics use a uniquely different pathway to sculpting a lean body, and it’s one of the only methods (shy of extremely heavy lifting) that increases residual muscle tone. The next section explains how to use this program so you can start getting better results with Power Isometrics today!
power isometrics
5
How To Use This Program To get the best results from using the Power Isometric Workouts, decide if you’re going to start with beginner, intermediate, or advanced workouts. (I always recommend starting with the beginner workouts. You can graduate to more advanced workouts if the beginner exercises are too easy, but you’ll build skill and reduce your chances of injury if beginner is exactly where you need to start.) Once you’ve chosen a starting level, read about the 18 Power Isometric exercises in the next section and get a feel for how to do each exercise. After that, all you have to do is follow along with one of the 15 different workouts! Here are the best times to use the Power Isometric Workouts: Add it into the end of your workout: Rest for 2-3 minutes after your regular workout is finished, and then do one of the Power Isometric Workouts. Add it into your rest days: Do one of the Power Isometric Workouts before your morning, afternoon, or evening shower. Add it into your morning routine: Do one of the Power Isometric Workouts right after you roll out of bed. The next section details the 18 different Power Isometric Exercises used in this program. Give it a quick read and then try your first Power Isometric Workout today!
power isometrics
6
The Best Power Isometric Exercises And How To Perform Them I took the best bodyweight-only Power Isometric exercises and divided them into Beginner, Intermediate, and Advanced levels. The three levels give you a progressive Power Isometric routine you can add to the end of any workout or use on your rest days. Each of these workouts lasts only 6 minutes and can be done using just your own bodyweight. For best results, read each of the exercise descriptions below. Then, forge ahead to one of the 15 different workouts and get started using Power Isometrics today!
power isometrics
7
Beginner Exercises
Top Pushup Position Power Isometric t (FUJOUPBQVTIVQQPTJUJPOXJUIZPVSBSNTMPDLFEBUUIFFMCPXT t 5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSFSPUBUJOHZPVSBSNTPVUXBSE t 'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU t 4RVFF[FZPVSHMVUFTBOELFFQUIFNUJHIUUIFXIPMFUJNF t (SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST t 4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI your hands t ,FFQZPVSCBDLOJDFBOEnBU t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
8
High Wall Chair Power Isometric t"TTVNFBTRVBUQPTJUJPOXJUIZPVSIFFMTBCPVUwwBXBZGSPNUIFXBMMBOEZPVSCBDL facing it t1SFTTZPVSCBDLBHBJOTUUIFXBMM t,FFQZPVSIFFMTHMVFEUPUIFHSPVOE t4MJEFZPVSCPEZEPXOUIFXBMMVOUJMZPVSUIJHITGPSNBEFHSFFBOHMFXJUIZPVSCPEZ t#VJMEUFOTJPOBHBJOTUUIFXBMMCZQVTIJOHZPVSLOFFTPVUBOEQSFTTJOHZPVSIFFMTJOUPUIF floor t%SJWFZPVSTIPVMEFSCMBEFTEPXOUPXBSEUIFnPPS t1MBDFUIFCBDLTPGZPVSIBOETPOUIFXBMM t1SFTTZPVSBSNT GPSFBSNT BOEXSJTUTJOUPUIFXBMM t,FFQZPVSCBDLBTWFSUJDBMBTQPTTJCMF TJUUBMM
t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
9
Shoulder Bridge Power Isometric t#FHJOCZMZJOHPOZPVSCBDLXJUIZPVSBSNTCZZPVSTJEFBOEZPVSQBMNTGBDJOHVQUPUIF ceiling t%SBXZPVSIFBMTUPZPVSCVUUVOUJMZPVSMFHTBSFCFOUUPBCPVUEFHSFFTBUZPVSIJQTBOE your feet are flat on the floor t1SFTTZPVSIFFMTJOUPUIFnPPSUPMJGUZPVSIJQTJOUPBCSJEHF t1SFTTUIFCBDLTPGZPVSIBOETJOUPUIFHSPVOECZUJHIUFOJOHZPVSUSJDFQTBOETIPVMEFS blades t4RVFF[FZPVSCVUUUPNBJOUBJOUIFCSJEHF t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
10
Wall Plank Power Isometric t (FUJOUPBQVTIVQQPTJUJPOXJUIZPVSGFFUQSPQQFEPOBXBMM t :PVSUIJHITTIPVMECFBMNPTUQBSBMMFMUPUIFHSPVOEBOEZPVSCPEZTIPVMECFTMJHIUMZ inverted t 5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSFSPUBUJOHZPVSBSNTPVUXBSE t 'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU t 4RVFF[FZPVSHMVUFT BOELFFQUIFNUJHIUGPSUIFFOUJSFFYFSDJTF t (SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST t 4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI your hands t ,FFQZPVSCBDLOJDFBOEnBU t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
11
Assisted Tuck Balance Power Isometric t4JUPOUIFnPPS t1MBDFZPVSmOHFSUJQTPOUIFHSPVOEUPCBMBODFZPVSTFMG t-JGUZPVSLOFFTBTGBSUPZPVSDIFTUBTQPTTJCMFXJUIZPVSLOFFTCFOU t:PVSXFJHIUTIPVMENPTUMZCFSFTUJOHPOZPVSTJUTCPOFTCVUU t,FFQZPVSTQJOFMPOHBOEUBMM t$POUSBDUZPVSDPSF t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
12
Kneeling Side-Plank Power Isometric t5VSOPOUPPOFTJEF CFOEZPVSLOFFT BOEQSPQZPVSTFMGPOUPZPVSCPUUPNFMCPX t%SJWFZPVSCPUUPNLOFFBOECPUUPNFMCPXJOUPUIFHSPVOE t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFESBHHJOHZPVSCPUUPNFMCPXUPXBSET your hip t,FFQZPVSTQJOFBTTUSBJHIUBOEMPOHBTQPTTJCMF UIJOLiUBMMw
t5JHIUFOFWFSZUIJOH BOE)0-% tNOTE: Rotate half-way through and do the same hold on your other side
power isometrics
13
Intermediate " Exercises
Bottom Pushup Position Power Isometric t #FHJOOJOHBUUIFUPQPGBQVTIVQ MPXFSZPVSTFMGJOUPUIFCPUUPNPGUIFQVTIVQXJUIZPVS chest floating a few inches above the ground t 1VMMZPVSTIPVMEFSTCBDLCZESJWJOHZPVSTIPVMEFSCMBEFTUPXBSEZPVSCVUUBOEFYQBOEJOH your chest t #SJOHZPVSFMCPXTJOUPZPVSTJEFT t 'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU t 4RVFF[FZPVSHMVUFT BOELFFQUIFNUJHIUUIFXIPMFUJNF t (SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST t 4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI your hands t ,FFQZPVSCBDLOJDFBOEnBU t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
14
Low Wall Chair Power Isometric t"TTVNFBTRVBUQPTJUJPOXJUIZPVSIFFMTBCPVUwwBXBZGSPNUIFXBMMBOEZPVSCBDL facing it t1SFTTZPVSCBDLBHBJOTUUIFXBMM t,FFQZPVSIFFMTHMVFEUPUIFHSPVOE t4MJEFEPXOVOUJMZPVSUIJHITBOECPEZGPSNMFTTUIBOBEFHSFFBOHMF t#VJMEUFOTJPOBHBJOTUUIFXBMMCZQVTIJOHZPVSLOFFTPVUBOEQSFTTJOHZPVSIFFMTJOUPUIF floor t1MBDFUIFCBDLTPGZPVSIBOETPOUIFXBMM t%SJWFZPVSTIPVMEFSCMBEFTEPXOUPXBSEUIFnPPS t1SFTTZPVSBSNT GPSFBSNT BOEXSJTUTJOUPUIFXBMM t,FFQZPVSCBDLBTWFSUJDBMBTQPTTJCMF TJUUBMM
t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
15
Low Bridge Power Isometric t#FHJOCZMZJOHPOZPVSCBDLXJUIZPVSBSNTBUZPVSTJEF t%SBXZPVSIFBMTUPXBSEZPVSCVUUVOUJMZPVSMFHTBSFCFOUUPBCPVUEFHSFFTBUZPVSIJQT and your feet are flat on the floor t#FOEZPVSFMCPXTBOEQMBDFZPVSQBMNTnBUXJUIZPVSmOHFSTGBDJOHZPVSTIPVMEFST FMCPXT pointing toward the ceiling t1SFTTJOUPZPVSIFFMTBOEQBMNTUPMJGUZPVSXIPMFCPEZJOUPBMPXCSJEHF t"SDIZPVSTQJOFBOEDPOUSBDUUIFNVTDMFTPGZPVSDPSFBOECBDL t4RVFF[FZPVSCVUUFYUSFNFMZUJHIU t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
16
Inverted Wall Plank Power Isometric t$PNFJOUPBQVTIVQQPTJUJPOXJUIZPVSGFFUQSPQQFEPOBXBMMBTIJHIBTZPVDBO comfortably place them t8BMLZPVSIBOETCBDLVOUJMZPVSUIJHITBOECPEZBSFBMNPTUGVMMZJOWFSUFE t5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSBSNTXFSFSPUBUJOHPVUXBSE t'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU t4RVFF[FZPVSHMVUFT BOELFFQUIFNUJHIUUIFXIPMFUJNF t(SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI your hands t(FUBTMPOHBTQPTTJCMFGSPNZPVSUPFTUPZPVSmOHFST t,FFQZPVSCBDLOJDFBOEnBU t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
17
Tuck Balance Power Isometric t4JUUBMMPOUIFnPPS t8JUIPVUBOZBTTJTUBODFGSPNZPVSBSNT CBMBODFZPVSTFMGPOUIFUPQPGZPVSCVUU JF tailbone or sits bones area) t1MBDFZPVSIBOETPVUJOGSPOUPGZPVGPSCBMBODF LFFQZPVSQBMNTGBDJOHUPXBSETUIFTLZ t-JGUZPVSLOFFTBTGBSUPZPVSDIFTUBTQPTTJCMFXJUIZPVSLOFFTCFOU t,FFQZPVSTQJOFMPOHBOEUBMM t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
18
Side-Plank Power Isometric t5VSOPOUPPOFTJEF TUSBJHIUFOZPVSMFHT TUBDLZPVSGFFUPOUPQPGFBDIPUIFS BOEQSPQ yourself onto your bottom elbow t%SJWFZPVSCPUUPNGPPUBOECPUUPNFMCPXJOUPUIFHSPVOE t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFESBHHJOHZPVSCPUUPNFMCPXUPXBSET your hip t(FUBTMPOHBTQPTTJCMFUISPVHIZPVSTQJOF t5JHIUFOFWFSZUIJOH BOE)0-% tNOTE: Rotate half-way through and do the same hold on your other side
power isometrics
19
Advanced Exercises
Middle Pushup Position Power Isometric t #FHJOOJOHBUUIFUPQPGBQVTIVQ MPXFSZPVSTFMGJOUPUIFNJEEMFPGUIFQVTIVQXJUIZPVS BSNTCFOUKVTUBCPWFEFHSFFTBUUIFFMCPX t 1VMMZPVSTIPVMEFSTCBDLCZESJWJOHZPVSTIPVMEFSCMBEFTUPXBSEZPVSCVUU t #SJOHZPVSFMCPXTJOUPZPVSTJEFT t 'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU t 4RVFF[FZPVSHMVUFTBOELFFQUIFNUJHIUUIFXIPMFUJNF t (SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST t 4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI your hands t ,FFQZPVSCBDLOJDFBOEnBU t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
20
One-Legged Wall Chair Power Isometric t "TTVNFBOBSSPXTRVBUQPTJUJPO GFFUDMPTFUPHFUIFS XJUIZPVSIFFMTBCPVUwwBXBZ from the wall with your back facing it t 1SFTTZPVSCBDLBHBJOTUUIFXBMM t ,FFQZPVSIFFMTHMVFEUPUIFHSPVOE t 4MJEFEPXOVOUJMZPVSUIJHITBOECPEZGPSNMFTTUIBOBEFHSFFBOHMF t -JGUPOFMFHTUSBJHIUPVUJOGSPOUPGZPV BOECVJMEUFOTJPOBHBJOTUUIFXBMMCZQSFTTJOHZPVS opposite heel into the floor t 1MBDFUIFCBDLTPGZPVSIBOETPOUIFXBMM t 1SFTTZPVSBSNT GPSFBSNT BOEXSJTUTJOUPUIFXBMM t ,FFQZPVSCBDLBTWFSUJDBMBTQPTTJCMF TJUUBMM
t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
21
High Bridge Power Isometric t #FHJOCZMZJOHPOZPVSCBDL t %SBXZPVSIFBMTUPXBSEZPVSCVUUVOUJMZPVSMFHTBSFCFOUUPBCPVUEFHSFFTBUZPVSIJQT and your feet are flat on the floor t #FOEZPVSFMCPXTBOEQMBDFZPVSQBMNTnBUXJUIZPVSmOHFSTGBDJOHZPVSTIPVMEFST FMCPXT pointing toward the ceiling t 1SFTTJOUPZPVSIFFMTBOEQBMNTUPMJGUZPVSXIPMFCPEZJOUPBIJHICSJEHF t "SDIZPVSTQJOFBOEDPOUSBDUUIFNVTDMFTPGZPVSDPSFBOECBDL t -PDLZPVSFMCPXTBOEUSZUPCSJOHZPVSDIFTUCFUXFFOZPVSBSNT t 4RVFF[FZPVSCVUUFYUSFNFMZUJHIU t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
22
Wall Handstand Power Isometric t $PNFJOUPBQVTIVQQPTJUJPOXJUIZPVSGFFUQSPQQFEPOBXBMMBTIJHIBTZPVDBO t 8BMLZPVSIBOETCBDLVOUJMZPVSXIPMFCPEZJTGVMMZJOWFSUFEJOBIBOETUBOE t 5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSBSNTXFSFSPUBUJOHPVUXBSE t 'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU t 4RVFF[FZPVSHMVUFTBOELFFQUIFNUJHIUUIFXIPMFUJNF t (SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST t 4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI your hands t (FUBTMPOHBTQPTTJCMFGSPNZPVSUPFTUPZPVSmOHFST t ,FFQZPVSCBDLOJDFBOEnBU t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
23
V-Balance Power Isometric t4JUUBMMPOUIFnPPS t8JUIPVUBOZBTTJTUBODFGSPNZPVSBSNT CBMBODFZPVSTFMGPOUIFUPQPGZPVSCVUU JF tailbone or sits bones area) t1MBDFZPVSIBOETPVUJOGSPOUPGZPVGPSCBMBODF LFFQZPVSQBMNTGBDJOHUPXBSETUIFDFJMJOH t,FFQZPVSMFHTTUSBJHIUBOEMJGUUIFNBTGBSUPXBSETZPVSDIFTUBTQPTTJCMF t,FFQZPVSTQJOFMPOHBOEUBMM t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
24
Gladiator Side-Plank Power Isometric t5VSOPOUPPOFTJEF TUSBJHIUFOZPVSMFHT TFQBSBUFZPVSGFFUBTXJEFBTZPVDBO BOEQSPQ yourself onto your bottom hand with your arm fully locked at the elbow t%SJWFZPVSCPUUPNGPPUBOECPUUPNIBOEJOUPUIFHSPVOE t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFESBHHJOHZPVSCPUUPNIBOEUPXBSET your bottom foot t(FUBTMPOHBTQPTTJCMFUISPVHIZPVSTQJOF t5JHIUFOFWFSZUIJOH BOE)0-% tNOTE: Rotate half-way through and do the same hold on your other side
power isometrics
25
Part 2:
The Power Isometrics Workouts
power isometrics
26
5 - Beginner Power Isometric Workouts To shape and sculpt your entire body, use the following 5 Beginner Power Isometric Workouts after your regular workout or on your rest days. Beginner Power Isometric Workout 1 TIME Hold 30 Seconds Rest 30 Seconds Hold 30 Seconds Rest 30 Seconds Hold 30 Seconds Rest 30 Seconds Hold 30 Seconds Rest 30 Seconds Hold 30 Seconds Rest 30 Seconds Hold 30 Seconds Rest 30 Seconds
EXERCISE Wall Plank Power Isometric Rest for 30 seconds, or do a light movement like jumping jacks Assisted Tuck Balance Power Isometric Rest for 30 seconds, or do a light movement like jumping jacks ,OFFMJOH4JEF1MBOL1PXFS*TPNFUSJD Rest for 30 seconds, or do a light movement like jumping jacks 4IPVMEFS#SJEHF1PXFS*TPNFUSJD Rest for 30 seconds, or do a light movement like jumping jacks )JHI8BMM$IBJS1PXFS*TPNFUSJD Rest for 30 seconds, or do a light movement like jumping jacks Top Position Pushup Power Isometric Rest for 30 seconds, or do a light movement like jumping jacks
Beginner Power Isometric Workout 2 TIME Hold 20 Seconds Rest 20 Seconds Hold 20 Seconds Rest 20 Seconds Hold 20 Seconds Rest 30 Seconds REPEAT 3 TIMES
EXERCISE Top Position Pushup Power Isometric Rest for 20 seconds, or do a light movement like jumping jacks ,OFFMJOH4JEF1MBOL1PXFS*TPNFUSJD Rest for 20 seconds, or do a light movement like jumping jacks Assisted Tuck Balance Power Isometric Rest for 20 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 3 rounds
power isometrics
27
Beginner Power Isometric Workout 3 TIME Hold 10 Seconds Rest 10 Seconds REPEAT 6 TIMES Hold 10 Seconds Rest 10 Seconds REPEAT 6 TIMES Hold 10 Seconds Rest 10 Seconds REPEAT 6 TIMES
EXERCISE )JHI8BMM$IBJS1PXFS*TPNFUSJD Rest for 10 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds 4IPVMEFS#SJEHF1PXFS*TPNFUSJD Rest for 10 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds Assisted Tuck Balance Power Isometric Rest for 10 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds
Beginner Power Isometric Workout 4 TIME Hold 60 Seconds Rest 60 Seconds Hold 60 Seconds Rest 60 Seconds Hold 60 Seconds Rest 60 Seconds
EXERCISE Wall Plank Power Isometric Rest for 60 seconds, or do a light movement like jumping jacks Top Pushup Position Power Isometric Rest for 60 seconds, or do a light movement like jumping jacks )JHI8BMM$IBJS1PXFS*TPNFUSJD Rest for 60 seconds, or do a light movement like jumping jacks
Beginner Power Isometric Workout 5 TIME Hold 40 Seconds Rest 40 Seconds Hold 30 Seconds Rest 30 Seconds Hold 20 Seconds Rest 20 Seconds REPEAT 2 TIMES
EXERCISE 4IPVMEFS#SJEHF1PXFS*TPNFUSJD 3FTUGPSTFDPOET PSEPBMJHIUNPWFNFOUMJLFKVNQJOHKBDLT Assisted Tuck Balance Power Isometric Rest for 30 seconds, or do a light movement like jumping jacks Wall Plank Power Isometric Rest for 20 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 2 rounds
power isometrics
28
5 - Intermediate Power Isometric Workouts To shape and sculpt your entire body, use the following 5 Intermediate Power Isometric Workouts after your regular workout or on your rest days. Intermediate Power Isometric Workout 1 TIME Hold 40 Seconds Rest 20 Seconds Hold 40 Seconds Rest 20 Seconds Hold 40 Seconds Rest 20 Seconds Hold 40 Seconds Rest 20 Seconds Hold 40 Seconds Rest 20 Seconds Hold 40 Seconds Rest 20 Seconds
EXERCISE Inverted Wall Plank Power Isometric Rest for 20 seconds, or do a light movement like jumping jacks Tuck Balance Power Isometric Rest for 20 seconds, or do a light movement like jumping jacks 4JEF1MBOL1PXFS*TPNFUSJD Rest for 20 seconds, or do a light movement like jumping jacks -PX#SJEHF1PXFS*TPNFUSJD Rest for 20 seconds, or do a light movement like jumping jacks -PX8BMM$IBJS1PXFS*TPNFUSJD Rest for 20 seconds, or do a light movement like jumping jacks Bottom Position Pushup Power Isometric Rest for 20 seconds, or do a light movement like jumping jacks
Intermediate Power Isometric Workout 2 TIME Hold 30 Seconds Rest 10 Seconds Hold 30 Seconds Rest 10 Seconds Hold 30 Seconds Rest 10 Seconds REPEAT 3 TIMES
EXERCISE Bottom Position Pushup Power Isometric Rest for 10 seconds, or do a light movement like jumping jacks 4JEF1MBOL1PXFS*TPNFUSJD Rest for 10 seconds, or do a light movement like jumping jacks Tuck Balance Power Isometric Rest for 10 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 3 rounds
power isometrics
29
Intermediate Power Isometric Workout 3 TIME Hold 12 Seconds Rest 8 Seconds REPEAT 6 TIMES Hold 12 Seconds Rest 8 Seconds REPEAT 6 TIMES Hold 12 Seconds Rest 8 Seconds REPEAT 6 TIMES
EXERCISE -PX8BMM$IBJS1PXFS*TPNFUSJD Rest for 8 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds -PX#SJEHF1PXFS*TPNFUSJD Rest for 8 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds Tuck Balance Power Isometric Rest for 8 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds
Intermediate Power Isometric Workout 4 TIME Hold 80 Seconds Rest 40 Seconds Hold 80 Seconds Rest 40 Seconds Hold 80 Seconds Rest 40 Seconds
EXERCISE Inverted Wall Plank Power Isometric 3FTUGPSTFDPOET PSEPBMJHIUNPWFNFOUMJLFKVNQJOHKBDLT Bottom Pushup Position Power Isometric 3FTUGPSTFDPOET PSEPBMJHIUNPWFNFOUMJLFKVNQJOHKBDLT -PX8BMM$IBJS1PXFS*TPNFUSJD 3FTUGPSTFDPOET PSEPBMJHIUNPWFNFOUMJLFKVNQJOHKBDLT
Intermediate Power Isometric Workout 5 TIME Hold 60 Seconds Rest 20 Seconds Hold 45 Seconds Rest 15 Seconds Hold 30 Seconds Rest 10 Seconds REPEAT 2 TIMES
EXERCISE -PX#SJEHF1PXFS*TPNFUSJD Rest for 20 seconds, or do a light movement like jumping jacks Tuck Balance Power Isometric Rest for 15 seconds, or do a light movement like jumping jacks Inverted Wall Plank Power Isometric Rest for 10 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 2 rounds
power isometrics
30
5 - Advanced Power Isometric Workouts To shape and sculpt your entire body, use the following 5 Intermediate Power Isometric Workouts after your regular workout or on your rest days. Advanced Power Isometric Workout 1 TIME Hold 50 Seconds Rest 10 Seconds Hold 50 Seconds Rest 10 Seconds Hold 50 Seconds Rest 10 Seconds Hold 50 Seconds Rest 10 Seconds Hold 50 Seconds Rest 10 Seconds Hold 50 Seconds Rest 10 Seconds
EXERCISE 8BMM)BOETUBOE1PXFS*TPNFUSJD Rest for 10 seconds, or do a light movement like jumping jacks V-Balance Power Isometric Rest for 10 seconds, or do a light movement like jumping jacks (MBEJBUPS4JEF1MBOL1PXFS*TPNFUSJD Rest for 10 seconds, or do a light movement like jumping jacks )JHI#SJEHF1PXFS*TPNFUSJD Rest for 10 seconds, or do a light movement like jumping jacks 0OF-FHHFE8BMM$IBJS1PXFS*TPNFUSJD Rest for 10 seconds, or do a light movement like jumping jacks Middle Position Pushup Power Isometric Rest for 10 seconds, or do a light movement like jumping jacks
Advanced Power Isometric Workout 2 TIME Hold 40 Seconds Rest 0 Seconds Hold 40 Seconds Rest 0 Seconds Hold 40 Seconds Rest 0 Seconds REPEAT 3 TIMES
EXERCISE Bottom Position Pushup Power Isometric No Rest (MBEJBUPS4JEF1MBOL1PXFS*TPNFUSJD No Rest V-Balance Power Isometric No Rest Repeat the above circuit for a total of 3 rounds
power isometrics
31
Advanced Power Isometric Workout 3 TIME Hold 15 Seconds Rest 5 Seconds REPEAT 6 TIMES Hold 15 Seconds Rest 5 Seconds REPEAT 6 TIMES Hold 15 Seconds Rest 5 Seconds REPEAT 6 TIMES
EXERCISE 0OF-FHHFE8BMM$IBJS1PXFS*TPNFUSJD Rest for 5 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds )JHI#SJEHF1PXFS*TPNFUSJD Rest for 5 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds V-Balance Power Isometric Rest for 5 seconds, or do a light movement like jumping jacks Repeat the above circuit for a total of 6 rounds
Advanced Power Isometric Workout 4 TIME Hold 100 Seconds Rest 20 Seconds Hold 100 Seconds Rest 20 Seconds Hold 100 Seconds Rest 20 Seconds
EXERCISE 8BMM)BOETUBOE1PXFS*TPNFUSJD Rest for 60 seconds, or do a light movement like jumping jacks Middle Pushup Position Power Isometric Rest for 60 seconds, or do a light movement like jumping jacks 0OF-FHHFE8BMM$IBJS1PXFS*TPNFUSJD Rest for 60 seconds, or do a light movement like jumping jacks
Advanced Power Isometric Workout 5 TIME Hold 70 Seconds Rest 10 Seconds Hold 50 Seconds Rest 10 Seconds Hold 30 Seconds Rest 10 Seconds REPEAT 2 TIMES
EXERCISE )JHI#SJEHF1PXFS*TPNFUSJD 3FTUGPSTFDPOET PSEPBMJHIUNPWFNFOUMJLFKVNQJOHKBDLT V-Balance Power Isometric Rest for 30 seconds, or do a light movement like jumping jacks 8BMM)BOETUBOE1PXFS*TPNFUSJD Rest for 20 seconds, or do a light movement like jumping jacks Repeat the circuit above for a total of 2 rounds
power isometrics
32
More Documents from "jeor"
