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

Yesterday, we dove into the secret to pull-ups and how to go from 0 to 20 reps. I shared a bit about Operation Pull-Up—the program I recently put together that’s all about mastering pull-ups step-by-step. And as a reminder, this entire plan comes as a free bonus when you purchase Warrior Flow Isometrics.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

(BTW – combining pull-ups with kettlebell training creates an unbeatable synergy. This combo builds serious upper body strength and core stability that translates directly to powerful, controlled movements in everything from kettlebell swings to deadlifts.)

I also shared a sample workout from Phase 2, which is geared toward beginners who are still working on their first pull-up or two. Today, I want to share another phase from the program, designed for those who’ve nailed that first pull-up but want to take it up to 5-10 reps in a row.

Phase 4: Endurance Building is all about increasing reps and building the endurance to keep control with each pull-up. If you’re ready to push from 1-2 reps to 5-10, this is where the magic happens.

Here’s how it breaks down:

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Phase 4: Endurance Building (Days 91–120)

Goal: Work up to 5–10 pull-ups in a row.

• Frequency: 5 days per week
• Main Exercises:
  • Sub-Maximal Sets: 4 sets of 50–70% of max reps (e.g., if max is 5, perform sets of 2–3 reps).
  • Negative Pull-Ups: 3 sets of 5 reps, with a controlled 6–8-second descent.
  • Isometric Holds: 3 sets of 20–30 seconds at the top.
  • Grease the Groove: Continue with 1–2 reps periodically through the day.
• Accessory:
  • Face Pulls & Rows: 3 sets of 10 reps for upper back endurance.
  • Core Work: 3 sets of 10 reps (Hanging Leg Raises, Russian Twists).
• Focus: Build endurance and control while increasing your reps.

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This phase is perfect if you’re already in the pull-up game but want to add endurance and reps. And it’s just one of the structured phases in Operation Pull-Up. The full program covers every level, from complete beginners to advanced, so no matter where you are, we’ve got you covered.

Pairing pull-ups with kettlebell training is one of the best combos out there. You’ll build upper body strength and core stability, which carries over to everything from kettlebell swings to deadlifts.

Ready to take the next step and conquer that pull-up bar?

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Keep pushing,
Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

P.S. This pull-up program is the perfect complement to kettlebell training, helping you develop control, strength, and endurance across the board!

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Pull-ups are arguably one of the truest tests of strength and control out there.

They are also are a fantastic complement to kettlebell training because they build upper body strength, core stability, and grip power, all essential for mastering kettlebell exercises.

However, they are difficult to do, and many struggle with them!

But here’s the thing: with the right plan, doing more pull ups is totally within reach.

Operation Pull-Up is your blueprint. This is a step-by-step program I put together to get you from zero pull-ups to twenty.

The program is divided into manageable 30-day phases, each designed to gradually build the strength, endurance, and control needed for full-range pull-ups. It’s simple and straightforward—just hard work and consistency over flashy “hacks.” And I’m including it as a free bonus with my Warrior Flow Isometrics program.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Here’s a sample from phase 2 of the program. (The program takes you from zero to 20 — so whether you can’t do a single pull up right now, or you can do 8-10 and want to get to 20 — there’s a path and plan outlined just for you!)

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Operation Pull Up – Phase 2: Strength Development (Days 31–60)

Goal: Move from assisted pull-ups to more full-range reps, building unassisted pull-up strength.

• Frequency: 4–5 days per week
• Main Exercises:
  • Negative Pull-Ups: 3 sets of 3–5 reps with a 6–8-second descent.
  • Partial Pull-Ups: 3 sets of 4–6 reps, moving toward full-range reps as strength improves.
  • Isometric Holds: 3 sets of 10–20 seconds at the top.
  • Grease the Groove (GTG): Do 1–2 partial pull-up reps every time you pass a pull-up bar.
• Accessory:
  • Bicep Curls and Rows: 3 sets of 10–12 reps each.
  • Face Pulls: 3 sets of 10 reps for shoulder stability.
  • Core Work: 3 sets of 10 reps (Hanging Leg Raises or Side Planks).

Focus: Build volume with partial pull ups

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Why pair this with Warrior Flow Isometrics? Because real strength isn’t just about reps or weight; it’s about stability, control, and resilience—traits ancient warriors built using static holds, breathwork, and intense focus. Warrior Flow Isometrics taps into that old-school strength training, with just 20–30 minutes, 3–4 times a week.

With Warrior Flow Isometrics, you’ll:

• Build lean muscle and protect your joints
• Improve cardiovascular health without high-impact workouts
• Develop the stability and balance of a warrior

So if you’re ready to tackle the pull-up bar—and feel like a total badass doing it—Operation Pull-Up is here to guide you, every step of the way.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

To your continued success –

— Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

PS – Adding pull-ups to your routine alongside kettlebell training will not only improve your overall strength and endurance, but also bring better control and resilience to every movement.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience.

With powerful stances and unshakeable mental strengths, these ancient fighters developed techniques relying on martial arts, yoga, and other forms of discipline in preparation for combat. This helped develop that mental strength and physical stability that aided them in withstanding extreme conditions.

Now, I’ve developed Warrior Flow Isometrics to tap into this ancient wisdom, bringing the essence of those time-tested techniques into a modern fitness approach.

With just 20-30 minutes, 3-4 times per week, you’ll experience the strength, stability, and resilience of a warrior-without needing equipment or highimpact movements!

–> Check out the full Warrior Flow Isometrics program here

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22-minute Warrior Flow Isometrics workout [free sample]

Hold each exercise for 30 seconds total; that is, 10 seconds in each of the positions. Do all five exercises one after another and then rest for 1-2 minutes. Repeat the circuit three times in total.

Exercise 1: Squat Hold

Position 1: High Squat – Light bend in the knees; weight in heels, chest up.
Position 2: Mid Squat – Lower halfway; knees at 45-degree angle.
Position 3: Deep Squat – Drop down with knees close to 90 degrees, without losing tension.
Hold: 10 seconds for each position, with total hold time being 30 seconds.

Exercise 2: Plank with Knee Lift Hold

Position 1: High Plank – Hands at shoulder height, then extend your legs; keep your core tight.
Position 2: Right Knee Lift – Draw right knee up close to the chest and continue to engage in core exercise.
Position 3: Left Knee Lift – On to the left knee and again, to maintain plank for
Hold: 10 seconds in each position, alternating knee lifts each round for 30 seconds total.

Exercise 3: Reverse Snow Angel Hold (Shoulders/Upper Back)

Position 1: Start Position – Lying face down, arms extended overhead, palms facing down, lift arms and chest slightly
Position 2: Mid Sweep – Sweep arms out to the sides to a “T” position, lifting slightly higher.
Position 3: Low Sweep – Continue down with arms, down toward the hips, palms to each other; squeeze shoulder blades together.
Hold: 10 seconds in each position, focusing on squeezing shoulder blades and engaging upper back for a total of 30 seconds.

Exercise 4: Three-Point Bridge Hold

Position 1: Full Bridge – Feet flat, hips lifted, hands on the floor.
Position 2: Left Leg Lifted-Extension, left leg straight up, lift hips.
Position 3: Right Leg Lifted-Change to the other leg, tightening at the core and keeping hips even.
Hold: 10 seconds for each position; sum up to 30 seconds.

Exercise 5: Hollow Body Hold Abs/Core

Position 1: Basic Hollow-Lower back pressed to the floor, legs lifted to 90-degree angle, arms at the sides.
Position 2: Extended Hollow – Lower the legs to a 45-degree angle, arms overhead, keeping lower back pressed down.
Position 3: Full Hollow – Lower the legs and arms closer to the ground for maximal tension, keeping core engaged.
Hold: 10 seconds in each position for a total of 30 seconds.


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Unlock the strength, balance, and stability of the warrior with Warrior Flow Isometrics. This workout is just a snippet from the inside of the complete program. Imagine setting your body up for lean muscle building, blood pressure reduction, and pushing your cardiovascular system like a HIIT session-all while protecting your joints and minimizing injury risk. Learn more and start today at the link below:

–> Check out the full Warrior Flow Isometrics program here

-Forest Vance, MS — RYT-200 — ForestVanceTraining.com — KettlebellBasics.net