Скачать или смотреть 15-Minute FOLLOW ALONG Isometric Bodyweight Workout

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Try this 15 Minute Isometric Bodyweight Workout! Do these 9 Exercises and target all the muscles of the body. These exercises work the entire body effectively without a single piece of equipment. For those new to isometric training, this style of exercise involves static muscle contractions held for time.

This exercise approach is very effective at activating and recruiting muscle fibers every where in the body and can be done in warm ups or used as your entire workout.

If you don't have access to weights or a gym, this is great training when traveling or at home. It's also great if you're short on time, you can do a total body isometric workout in just 10-15 minutes!

And guess what, you can STILL gain strength, burn calories and sweat like crazy if you do these movements properly.

Begin by holding each isometric bodyweight exercise for 10 or 20 seconds. Do sets of 3 reps at 10-20 seconds. From there you can add time, add sets or decrease rest time to make the workout harder.

Here's the workout:

Circuit #1 (30s ON:10s OFF):
squat
inward press
wall press

Circuit #2 (15s ON:5s OFF):
lunge
stork
single leg glute bridge

Circuit #3 (30s ON:10s OFF):
plank
leg lift
V-sit

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