Total Body Iso Hold Circuit

Posted on by Ben Bruno

Today I just want to share a “fun” (well I think it’s fun, but I realize I’m not exactly normal) circuit involving all isometric holds.

Unfortunately, I tweaked my back recently using a leaf blower of all things (isn’t it funny/annoying how it also seems to be stupid, random stuff that sets backs off?) so I’ve been laying off the heavy lower body work. Instead, I’ve been doing a lot of Bulgarian split squat iso holds as a way to continue to work my legs without pissing off my lower back.

Anywho, I digress. The circuit.

Start with a 30 second L-sit chin-up hold, then do a 45 second Bulgarian split squat iso hold on each leg, then finish up with a 60 second feet-elevated pushup iso hold, all with no rest in between other than what it takes to transition between positions.

Like this.

This might sound easy while you’re sitting at your computer reading it, but trust me, it’s brutal. It’ll have you panting and sweating, and it’ll test both your body and your mind.

See, told you it was fun.

You can obviously tweak the times of the holds according to your current capabilities or where you do it in the workout. If you do it first, you’ll be able to do longer holds, whereas it’ll be harder if you do it at the end of the workout. Generally though, the chin-up hold will be the hardest, then the Bulgarian split squat hold, then the pushup.

If the L-sit chin-ups are too much, do a regular chinup hold or an inverted row hold.

If the Bulgarian split squat holds are too much, do regular split squats with both feet on the floor.

If feet-elevated pushups are too much, do regular pushup holds.

No matter how you slice it, it’ll be a good challenge and work your whole body.

Give it a try and let me know what you think, and if you like, please share it with your friends. And please don’t cuss me out too much while you’re doing it.

And remember, for more of these shorter type of workouts/challenges, remember to check out Jen Sinkler’s Lift Weights Faster program which she released yesterday. I’ve had a few people write to me already who have bought the program, and the feedback so far has been awesome. Check it out HERE while it’s on a huge sale.

 

  • Lorne Morrow

    I know you are not a big fan of running, but I have found that light progressively faster strides on a grass soccer pitch – kept well below sprint speed – loosen my back up. They feel like a dynamic means of re-setting the length of my hip flexors. Sucks having a tweaked back. I have fun watching your different workout/challenge vids. Thanks!

  • http://www.mymuscle.com/ Maximus Muscle

    These sound easy but are tough to do and hold! Great video. If you review fitness sites we would love for you to check out MyMuscle and write a review. The app is available in iTunes and Google Play, or you can use the WebApp too.