1 hour dumbbell full body dynamic and isometric workout hitting every single muscle to challenge you mentally and physically!
Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening! It is harder then it looks!
The aim is to hold these isometric positions are best as you can! Try to really engage the muscles to the maximum and hold the contraction.
Remember to relax your breathing when holding the contraction!
For any hold involving leg lower, simply do not lower as much or bend at knees. Reduce to 1 dumbbell when needed, or bodyweight only!
You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 10kg.
Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again!
Each triset is different! However if it is single leg or arm, we must do same on other side!
CRUNCH
CRUNCH HOLD!
CRUNCH
RIGHT FOOT REACH
RIGHT FOOT REACH HOLD!
RIGHT FOOT REACH
LEFT FOOT REACH
LEFT FOOT REACH HOLD!
LEFT FOOT REACH
SIT UP
SIT UP 1/2 WAY HOLD!
SIT UP
TOE REACH TO HOLLOW
HOLLOW HOLD!
TOE REACH TO HOLLOW
RUSSIAN TWIST
V SIT HOLD!
RUSSIAN TWIST
RAINBOW OVER DUMBBELL
V SIT HOLD OVER DUMBBELL!
RAINBOW OVER DUMBBELL
PLANK ROW TO SIDE PLANK
SIDR PLANK REACH HOLD!
PLANK ROW TO SIDE PLANK
PLANK ROW TO SIDE PLANK
SIDR PLANK REACH HOLD!
PLANK ROW TO SIDE PLANK
CLOSE SQUAT
1/2 SQUAT HOLD
CLOSE SQUAT
CURTSEY LUNGE
CURTSEY LUNGE HOLD!
CURTSEY LUNGE
CURTSEY LUNGE
CURTSEY LUNGE HOLD!
CURTSEY LUNGE
SUMO SQUAT
SUMO SQUAT HOLD!
SUMO SQUAT
LUNGE CONSTANT ON TOES
LUNGE CONSTANT ON TOES HOLD!
LUNGE CONSTANT ON TOES
LUNGE CONSTANT ON TOES
LUNGE CONSTANT ON TOES HOLD!
LUNGE CONSTANT ON TOES
HIGH SQUATS
UNEVEN SQUAT HOLD
UNEVEN SQUAT HOLD
SNATCH
PRESS HOLD!
SNATCH
SNATCH
PRESS HOLD!
SNATCH
RENEGADE ROW
RENEGADE ROW HOLD!
RENEGADE ROW
RENEGADE ROW
RENEGADE ROW HOLD!
RENEGADE ROW
BENT OVER ROW
BENT OVER ROW HOLD!
BENT OVER ROW
1 x DB PRESS
HOLD AT EYE LEVEL!
1 x DB PRESS
FRONTAL RAISE
FRONTAL RAISE HOLD!
FRONTAL RAISE
BICEP CURL
BICEP CURL HOLD!
BICEP CURL
CHEST PRESS
CHEST PRESS HOLD (don’t touch mat!)
CHEST PRESS
PULLOVERS
PULLOVERS TOP POSITION HOLD!
PULLOVERS
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE HOLD!
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE HOLD!
SINGLE LEG BRIDGE
GLUTE BRIDGE
GLUTE BRIDGE HOLD!
GLUTE BRIDGE
Finisher!
MAKER
PUSH UP HOLD!
MAKER
This is a very intense workout.. but only if you make it so!! When holding the position, lunge that bit lower, crunch that bit higher and squeeze those glutes that bit harder!
I hope you all feel every single muscle worked during and after this session!
Let’s smash this session!!
Cx
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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