Killer Isometric Workout That Tests Incredible Strength And Conditioning

 Did you read my article on Isometric Experimentation? Well, I got another one for you that was pretty brutal but it was great to try out. That's the beauty of Isometric Training, the possibilities are endless and there many ways to get in a great workout without breaking the body. This workout however, tested me in not just strength but endurance as well. I combined Push-Up Holds and 7-12 Second Isometric Contractions to create the type of training that forces you to handle yielding and overcoming isometrics separately to really dig into the muscles and legit test yourself in ways that seem something out of the Shaolin Monks (I did say seem but not exact).

Sweat was literally pouring out of me like a waterfall and was hitting muscles that I didn't even realize I was targeting. At times it felt like torture but it was necessary to see what I was capable of and what I can accomplish. Guys like Steve Justa & Bud Jeffries were in many cases, the big two when it came to experimenting with Isometrics in extreme ways that people thought they were crazy. It made them strong, there never be a question of that and I think they'd be proud of what I tried to do when it came to conditioning using only Isometrics. 

This was brutal, hard and one of the most insane workouts I've ever tried when it came to Isometrics. Every other exercise was either a 1 Minute Push-up or an intense contraction for a few seconds that really hammered the tendons and ligaments and pushed strength to another level without weights and the only things used was a floor, a wall and the Worldfit Iso Trainer. Do not attempt this if you're new to Isometric Training and if you think this is easy, you've got another thing coming. You will sweat, you will feel things that are out there and you may feel lighter on your feet than you have in quite a while. Take a gander and see what you can do. FYI, I didn't do a lot of resting between exercises either so this will add a cardio element to it.....The 1 Min Push-up in this case is on the fists at 30 sec at the top and 30 sec holding the mid position and the objective is to not let the chest touch the floor. The other exercises are 7-12 Second Contractions at 70-85% Intensity. 

1 Min Push-Up

Wall Sit (Feet Flat)

1 Min Push-Up

Wall Sit (Heels Up)

1 Min Push-Up

Wall Sit (Toes Up)

1 Min Push-Up

3 Position Curl w/ WorldFit Iso Trainer

1 Min Push-Up

3 Position Overhead Press w/ WorldFit Iso Trainer

1 Min Push-Up

3 Position Deadlift w/ WorldFit Iso Trainer

1 Minute Push-Up

Core (Hollow Body, Arch Body, Dead Bug, Side Bends w/ Legs Wide/Shoulder Width & Feet Together)

1 Min Push-Up

All Together, you're looking 8-1 Min Push-Ups & 21 7-12 Sec Isometric Exercises. This took me around 35 minutes or so to complete. It was one of the most exhausting workouts I've ever put myself through and just to let you know, not one time my chest touched the floor in the push-ups, I wanted to drop a time or two but I knew I needed to tighten up and focus on my breathing. You could've filled cup after cup of sweat that was drained out of me. I did feel lighter and that post workout shower was one of the best I've ever had bar none. My chest, my core, my forearms, my back felt like steel, hard as fucking stone man. This is strength that matters and muscular endurance that isn't always utilized. 

Minimal Equipment, a desire and a twisted imagination to turn a series of exercises that are simple and not flashy but will humble practically anybody and make them crazy strong in ways that is indescribable. I'm still feeling the effects of this workout right now and before going to bed last night, I knocked off 500 Step Ups just to get some excess energy out. Great workout.

Be amazingly awesome and if you want to try this workout, for the intense contractions (press, deadlift, curl) you can use a towel or your own bodyweight if you don't have the trainer (I highly recommend it though). You can do the push-up in different variations if you wish like using handles, on the palms to really target the muscles differently. Don't say I didn't warn you. 

Pushing Your Limits

            Every once in a while you have that workout where it becomes a challenge, you want to take it as far as you can possibly, shooting beyond the realm of your capabilities. It’s great to have something to shoot for but it’s also important to understand progression, recovery and rest because if you try to do this every time, your body will burn out and you’re going to set up for injury. This doesn't mean you stop training.

            We all want to find out what we’re capable of but we never strive to actually find out what that really is. Workouts come and go and we always try to do better than the last but what’s really doing better? Do you do more reps/sets, does your tempo change or do you vary the position to make it harder or easier? In the end its best to what your capable of but one time, rather a week, month or year go as far as your body will take you and make your recovery period as long as it takes.

            Most don’t cross that threshold of pushing the realm of hardcore to one insane way to take your body to the limit. The reason why because they’re afraid of injuring themselves, overtraining, doing this more than that and never finding out their true potential. I've had my fair share of taking it to the limit but by my own way, you don’t push it like other people, you push it by yourself. There’s a lot of guys out there that can’t handle what I do but at the same time there are others I can’t match no matter what I do and I've learned to accept that. You’re no better than the next guy but he’s also no better than you are, it’s a matter of how you’re willing to go beyond yourself.

            All of us have plateaus to conquer, but the majority never hit that part of the hill because they’re afraid. In the movie Pumping Iron, one of the bodybuilders is talking to Arnold and the other Muscle Beach bums and says that the wolf on the hill isn't as hungry as the other wolf climbing the hill. It’s all about perspective and how far you’re willing to push yourself to climb to the top of your mountain. No one should climb someone else’s hill but their own, you don’t have to better or stronger or faster than the next guy but to be more of those things for yourself. Conquer your own hill, every little step doesn’t get easier but when you hit that hill at the top, it’ll make things all that much worth it.