Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience.
These ancient fighters developed techniques relying on martial arts, yoga, and other forms of discipline in preparation for combat.
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 high impact movements!
–> Check out the full Warrior Flow Isometrics program here
Check out a sample workout from the program below:
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
