Isolation


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At Home Alternative Workouts:
Legs & Shoulders

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Clean & Press = General
1 minute Squats = General
1 minute Bent Over Lateral Raises = General
1 minute Deadlifts = General
1 minute Upright Rows = General
1 minute Lunges = General
1 minute Side Lateral Raises Progression 1 = General
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Arms

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Bicep Curls Progression 1 = General
2 minute French Press = General
Repeat both exercises 3X
2 minute Rest
1 minute Bicep Curls = General
1 minute Dips = Fast & Fail
Repeat both exercises 4X
2 minute Rest
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Digression 2 = General
Repeat both exercises 3X
2 minute Rest
4 minute Hindu Push Ups = Fast & Fail
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Chest & Back

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
4 minute Burpees = Continuous
1 minute Bent Over Rows = General
1 minute Push Ups = Fast & fail
1 minute Deadlifts = General
1 minute Low Bent Over Rows = General
1 minute Hindu Push Ups = Fast & fail
1 minute High Bent Over Rows = General
2 minute Rest
Repeat for 5 rounds (excluding cardio)


Core

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
4 minute Jumping Knee Slaps = Fast & Fail
1 minute Sit Ups = Fast & Fail
1 minute Plank = Fast & Fail
1 minute Crunches = Fast & Fail
1 minute V-Ups = Fast & Fail
1 minute Bicycle Crunch = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Replacement Yoga

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
2 minute Burpees = Fast & Fail
1 minute Hindu Push Ups = Fast & Fail
1 minute Jumping Jacks Progression 1 = Fast & Fail
1 minute Glute Lunge = General
1 minute Storks = General
1 minute Rest
Repeat for 5 rounds


Shoulders/Back/Legs/Chest

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
2 minute Clean & Press = General
1 minute Bent Over Rows = General
1 minute Push Ups = Fast & Fail
1 minute Lunges = Fast & Fail
1 minute Deadlift = General
1 minute Good Mornings = General
1 minute Squats = General
1 minute Hindu Push Ups = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Arms/Core

2 minute Bicep Curls Progression 2 = General
2 minute French Press = General
Repeat both exercises 3X
2 minute Rest
1 minute Bicep Curls = General
1 minute Dips = Fast & Fail
Repeat both exercises 4X
2 minute Rest
1 minute V-Ups = Fast & Fail
1 minute Plank = Continuous
1 minute 3 Part Toe Touch = Fast & Fail
Repeat all 3 exercises 4X


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