Welcome to day 4 of the 5 day 1 hour at home workout series!

Fourth in the series is an hour isometric workout. This at home workout will target your entire body!

Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening.

You will need a mat or elbow friendly surface, water handy and a towel.

The positions are held for 40 seconds each with 20 seconds to get ready for the next position.

The workout is split into parts as follows:

10 minutes ABS & CORE

CRUNCH
SIT UP
HOLLOW
V SIT
BICYCLE
BICYCLE
SIDE PLANK
SIDE PLANK
LONG PLANK
BEAR CRAWL HOVER

10 minutes UPPER BODY

PUSH UP
TRICEP PUSH UP
SUPERMAN PALMS FACING
REVERSE FLY PALMS FACING AWAY
DIPS
UPRIGHT SIDE PLANK
UPRIGHT SIDE PLANK
PIKE
PIKE PUSH UP
WIDE PUSH UP

20 minutes LOWER BODY

SQUAT
CLOSE STANCE SQUAT ON TOES
SUMO SQUAT
X OVER SQUAT
X OVER SQUAT
LUNGE ON TOES
LUNGE ON TOE
CURTSEY LUNGE
CURTSEY LUNGE
LATERAL LUNGE
LATERAL LUNGE
LEG EXTENSION
LEG EXTENSION
SIDE LEG RAISE
SIDE LEG RAISE
STANDING LEG CURL
STANDING LEG CURL
SINGLE LEG GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE
HAMSTRING WALK OUT

10 minutes UPPER BODY
As above (Aside from side planks)

10 minutes ABS & CORE
As above

Remember to relax your breathing when holding the contraction and only do to your ability. For any hold involving leg lower, simply do not lower as much and perform lower push up on knees if needed.

Make these Isometric Exercises as challenging as you possibly can!

I hope you all feel amazing after this workout!!

Cx

My FREE 10 Week EPIC Program

Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases