When I first started lifting weights at age 14—almost a full 30 years ago!—it was all about improving performance on the football field.
I wanted to get bigger, stronger, and better.
Then, in my mid-to-late 20s, when I transitioned into “civilian” life, my goals became more about looking good. I wanted to fill out the sleeves of my T-shirts and impress the girls—first and foremost.
By my mid-to-late 30s, my goals shifted again. Then—and now, still—my focus is on staying strong and athletic while protecting my joints, maintaining and improving health markers, and keeping my cardio up.
Kettlebells, of course, are a great way to accomplish all of these things and more. But I also have other tools in my toolbox. One of my favorites, outside of kettlebells, is isometrics.
Isometrics have been scientifically proven to protect the joints, improve recovery, aid in injury rehabilitation, and even train the heart by improving blood pressure markers.
That’s why I’m releasing a new and improved version of my Warrior Flow Isometrics program—available now at a special discount HERE.
Try a Sample Before You Commit
This low-impact, high-strength session blends yoga-based isometrics with controlled movement to build strength, mobility, and endurance—all in just 15 minutes.
Instructions:
- Perform each exercise for 45 seconds
- Rest for 15 seconds between movements
- Complete 3 rounds
1. Chair Pose Hold (Utkatasana)
- Stand with feet together, sink your hips back, and extend arms overhead.
- Engage your core and focus on steady breathing.
- Hold strong, keeping weight in your heels.
2. Downward Dog to Plank Hold
- Start in Downward Dog, then shift forward into Plank and hold for 5 seconds before returning.
- Engage your core, press through your hands, and repeat slowly.
3. Isometric Lunge Hold (Right Side – Alternating Heights)
- Step the right foot forward into a deep lunge and hold.
- Hold at the top (just above 90 degrees) for 5 seconds, then sink deeper into the bottom position and hold for 5 seconds.
- Continue alternating between the top and bottom holds for the full time.
4. Chaturanga Hold to Side Plank Rotation
- Lower into a half push-up position (Chaturanga) and hold.
- Push up to High Plank and transition to a Side Plank (right side), holding steady.
- Return to High Plank, lower into Chaturanga Hold again, then transition to Side Plank (left side).
- Continue alternating with controlled transitions.
5. Isometric Lunge Hold (Left Side – Alternating Heights)
- Step the left foot forward into a deep lunge and hold.
- Hold at the top (just above 90 degrees) for 5 seconds, then sink deeper into the bottom position and hold for 5 seconds.
- Continue alternating between the top and bottom holds for the full time.
6. Reverse Snow Angels
- Lie face down with arms extended forward.
- Lift your chest slightly, keeping your gaze down.
- Move your arms in a slow, controlled arc from overhead to your sides and back again.
- Keep tension in your upper back and shoulders throughout the movement.
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The workouts in the full program are a bit longer—closer to 20-30 minutes total—and can be done alongside your kettlebell training or as a standalone program to change things up and give your body a break.
This week, when you grab a copy, I’m also including Warrior Flow Isometrics 1.0, my 0-20 Pull-Ups Course, and more!
Check it out and get your copy at a discount at the link below:
→ Warrior Flow Isometrics 2.0 – Launch Discount Sale
Here’s to a stronger, more resilient, pain-free you in Spring 2025!
— Forest Vance, MS
Corrective Exercise Specialist | 200-Hour Registered Yoga Teacher
ForestVanceTraining.com