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25-Minute UNLEASHED | Isometric Strength
Welcome to my 25-minute workout “Isometric Strength” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!
“Isometric Strength” is an advanced-level bodyweight workout with 30-second intervals of challenging upper body, lower body and core isometric holds. We work our muscles stressing good form and focused breath work. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a warmup, this workout is is made up of 3 circuits, one upper body, one lower body and one core. Each circuit has 9 poses that are held for 30 seconds each with 10 seconds rest in between.Each move requires a change in position and full-body concentration and control. With every move you’re encouraged to use good form and continue breathing. The purpose of the workout is to improve your joint control and stability for overall improved fitness. No equipment needed.
Workout Video:
Workout Breakdown:
There are 3 circuits of 9 exercises in this workout. Perform each exercise for 30 seconds followed by 10 seconds rest. Rest an additional 30 seconds between circuits.
Exercises
Circuit 1: Upper Body
- Half Pushup
- Full Pushup
- Side Plank (Left)
- Side Plank (Right)
- Pike Pushup
- Rear Fly
- Lat Squeeze
- Narrow Forearm Plank
- Tricep Dip
Circuit 2: Lower Body
- Squat
- Sumo Squat
- Lunge (Left)
- Lunge (Right)
- Curtsy (Left)
- Curtsy (Right)
- Cossack Squat (Left)
- Cossack Squat (Right)
- Chair Squat
Circuit 3: Core
- Hollow Hold
- Bent Leg V-Sit
- Straight Leg V-Sit
- 1-Arm Plank (Left)
- 1-Arm Plank (Right)
- Diagonal Get Up (Left)
- Diagonal Get Up (Right)
- Bear Plank
- Extended Plank
