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128 Views· 16 June 2024

1 Hour ISOMETRIC & DYNAMIC FULL BODY WORKOUT | Caroline Girvan

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ChristenaK
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1 hour full body Isometric workout at home combined with dynamic movements to give your whole body a complete workout and help build strength with holds that require large muscle contractions.

When performed to a high level of exertion, isometrics will help improve core activation, increase flexibility, strengthen tendons and ligaments, improve body awareness and co-ordination, improved balance and posture! So many benefits of incorporating isometrics into your training!

Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening.

You will need a mat or elbow friendly surface, a steady chair, water handy and a towel.

In this isometric workout, we are combining dynamic movement with the relating isometric hold to intensify the workload on the muscles.

We begin with lower body for 20 minutes, upper body for 20 minutes and core & ab for 20 minutes to complete a full body workout of 1 hour.

The exercises are performed for 45 seconds, followed immediately by the hold position for 45 seconds, then 20 seconds to get ready for the next position.

X OVER SQUAT
X OVER SQUAT HOLD
X OVER SQUAT
X OVER SQUAT HOLD

LUNGE ON TOES
LUNGE ON TOES HOLD
LUNGE ON TOES
LUNGE ON TOES HOLD

LEG EXTENSION
LEG EXTENSION HOLD
LEG EXTENSION
LEG EXTENSION HOLD

LEG CURL
LEG CURL HOLD
LEG CURL
LEG CURL HOLD

BULGARIAN LUNGES
BULGARIAN LUNGE HOLD
BULGARIAN LUNGES
BULGARIAN LUNGE HOLD

PUSH UP
PUSH UP HOLD
TRICEP PUSH UP
TRICEP PUSH UP HOLD
SIDE PLANKS
SIDE PLANK HOLD
SIDE PLANKS
SIDE PLANK HOLD
PIKE PUSH UP
PIKE PUSH UP HOLD
LAT SQUEEZE
LAT SQUEEZE HOLD
SUPERMAN
SUPERMAN HOLD
REAR DELT RAISE (palms down)
REAR DELT RAISE HOLD (palms down)
REAR DELT RAISE (palms up)
REAR DELT RAISE HOLD (palms up)
DIPS
DIPS HOLD

V SIT TO TUCK
V SIT HOLD
TUCK TO HOLLOW
HOLLOW HOLD
CRUNCH
CRUNCH HOLD
SCISSORS
SINGLE LEG LOWER HOLD
SCISSORS
SINGLE LEG LOWER HOLD
PLANK HIPS UP & DOWN
PLANK HOLD
SIDE PLANK HIPS UP & DOWN
SIDE PLANK HIPS UP & DOWN HOLD
SIDE PLANK HIPS UP & DOWN
SIDE PLANK HIPS UP & DOWN HOLD
PLANK LEG RAISE TO KNEE TUCK
PLANK LEG RAISE TO KNEE TUCK HOLD
PLANK LEG RAISE TO KNEE TUCK
PLANK LEG RAISE TO KNEE TUCK HOLD

Remember to relax your breathing when holding the contraction and only do to your ability. For any hold involving leg lower, simply do not lower as much and perform lower push up on knees if needed.

Make these Isometric Exercises as challenging as you possibly can for this home workout!

I hope you feel fantastic for completing this!

Cx

My FREE 10 Week EPIC Program

▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
▶ EPIC Beginner Series: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

The Equipment I Use from Amazon

▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan

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▶ Business Enquires: info@carolinegirvan.com


Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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