25-Min At-Home Isometrics Workout – Free Sample đź’Ş

I couldn’t get to the gym this morning, so I did the 25-minute isometrics workout instead. Total body, zero equipment, and I was done in no time!

These isometric workouts are perfect when you want to build strength, stability, and core control without stressing your joints. Plus, they’re surprisingly effective when you’re short on time or space.

Here’s the workout I did (it’s a sneak peek from my new Warrior Flow Isometrics Program, which is on sale for a short time longer):

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25-Min At-Home Isometrics Workout

PART 1 – Each exercise: 3 sets of 30-second holds, split into the positions above. Move from one to the next with 15 seconds rest, then rest for 1 minute before repeating:

  1. Crescent Lunge Hold
    • High Lunge – Front knee slightly bent, back leg extended, spine tall (10 sec)
    • Mid Lunge – Lower the hips, bending the front knee further (10 sec)
    • Low Lunge – Sink into a 90-degree front knee lunge (10 sec per leg)
  2. Warrior III Bend and Straighten Hold
    • Bent Leg – Start with the back leg bent, arms forward, core tight (15 sec)
    • Extended Leg – Fully extend back leg into Warrior III (15 sec per leg)
  3. 3-Position Push-Up Hold
    • High Push-Up – Full plank with arms extended (10 sec)
    • Mid Push-Up – Lower halfway (10 sec)
    • Low Push-Up – Just above the ground (10 sec)
  4. Locust Pose Hold
    • Low Lift – Chest, arms, and legs slightly lifted (10 sec)
    • Mid Lift – Arms and legs parallel to the floor (10 sec)
    • Full Lift – Lift as high as possible (10 sec)
  5. Dead Bug Hold
    • Arms and Legs Up – Arms up, knees bent (10 sec)
    • Extend Right Arm + Left Leg – Lower without lifting the lower back (10 sec)
    • Extend Left Arm + Right Leg – Repeat (10 sec)

PART 2 – Optional Finisher: “Fire and Flow Warrior Conditioning”

Set a timer for 10 minutes and repeat at a slow, steady pace. Sync each movement with your breath. You’ll be surprised at the low-impact conditioning you get!

  • Mountain Pose – Inhale, raise arms overhead.
  • Forward Fold – Exhale, fold forward.
  • Halfway Lift – Inhale, lift halfway with a flat back.
  • Plank to Chaturanga – Exhale, step back and lower halfway.
  • Upward-Facing Dog – Inhale, lift chest.
  • Downward-Facing Dog – Exhale, lift hips, pressing back.
  • Step to Forward Fold – Inhale, step to the top of the mat.
  • Mountain Pose – Exhale, rise back up.

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Enjoy that one. And if you’re ready to get after it, my Warrior Flow Isometrics Program is on sale for a short time. Grab it here while it’s still up:

-> Warrior Flow Isometrics – Sale Ending

–Forest Vance, MS
RYT 200
ForestVanceTraining.com
KettlebellBasics.net

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