Centuries ago, warriors trained using static holds, breath control, and focused tension to build raw strength, endurance, and resilience.
They didn’t have fancy equipment. No machines. No high-impact pounding on their joints. Just bodyweight, discipline, and time-tested methods to prepare for battle.
Fast forward to today—we’re bringing that same approach into the modern world with Warrior Flow Isometrics 2.0.
This is your chance to get stronger, move better, and stay injury-free in just 20-30 minutes, 3-4 times per week.
No equipment. No stress on the joints. Just results.
→ Check out the full Warrior Flow Isometrics 2.0 program here
Try a Sample Workout from the Program
This 20-minute session blends yoga-based holds with controlled movement to build strength, improve mobility, and boost endurance.
Instructions:
- Hold each position for 45 seconds
- Rest for 15 seconds between movements
- Complete 3 rounds
1 – Wall Chair Hold – Press your back flat against a wall and lower into a squat with knees at 90 degrees. Engage your quads, glutes, and core—don’t let your lower back arch. Press your arms into the wall for an extra challenge or extend them overhead. Hold strong, breathing deeply.
2 – Lizard Lunge Hold (Alternating Sides from High Plank) – Start in high plank with hands under shoulders and core tight. Step your right foot outside your right hand, sinking into a deep hip stretch. Hold for a few seconds, then switch sides. Keep your hips low, back leg straight, and core engaged.
3 – Warrior III Iso Flow (Right Side) – Stand tall, then hinge forward at the hips, extending your right leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Keep your core engaged and hips square the entire time.
4 – Low Plank with Leg Lift – Hold a forearm plank, keeping your body straight. Lift one leg a few inches off the ground and hold for five seconds, then switch legs. Maintain strong core and glute activation.
5 – Warrior III Iso Flow (Left Side) – Stand tall, then hinge forward at the hips, extending your left leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Focus on stability, control, and balance.
6 – Superman Hold to W Pull – Lie face down with arms extended forward. Lift your chest and legs off the ground, holding the Superman position. Slowly pull your elbows back into a “W” shape, squeezing your shoulder blades. Extend your arms back forward and repeat.
Train Like a Warrior—Stronger, Leaner, Injury-Free
This workout is just a small taste of what’s inside Warrior Flow Isometrics 2.0.
You’ll build lean muscle, boost recovery, improve endurance, and even train your heart—all without stressing your joints or risking injury.
→ Check out the full Warrior Flow Isometrics 2.0 program here
Forest Vance, MS | RYT-200
ForestVanceTraining.com | KettlebellBasics.net