CT 50 Power Isometrics Program PDF

power isometrics
Power Isometrics:
How Holding Still
Can Shape And
Sculpt Your Entire
Body
by Tyler Bramlett
"
The information presented in this work is by no way intended as medical advice, or as a substitute
for medical counseling. The information should be used in conjunction with the guidance and
care of your physician. Consult your physician before beginning this program, as you would with
any exercise and nutrition program. If you choose not to obtain the consent of your physician
and/or work with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility for your actions.
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Copyright 2013 Garage Warrior.com All rights reserved.
Power Isometrics
Power Isometrics:
How Holding Still
Can Shape And
Sculpt Your Entire
Body
Table Of Contents
1. What Are Power Isometrics?
2. How Can Power Isometrics Shape And Sculpt Your Entire Body Without
Movement?
3. How To Use This Program
4. The Best Power Isometric Exercises And How To Perform Them
5. Beginner Exercise Descriptions
6. Intermediate Exercise Descriptions
7. Advanced Exercise Descriptions
8. 5 Beginner Power Isometric Workouts
9. 5 Intermediate Power Isometric Workouts
10. 5 Advanced Power Isometric Workouts
power isometrics
What Are Power

Isometrics?
Power Isometrics are a unique and powerful way to build stronger and more sculpted
muscles - without moving a single inch!
Power Isometrics involve holding a challenging position for a maximum amount of time
with an emphasis on firing as many muscles as you possibly can during the hold. Although
there are many isometric programs available, Ive used my favorite 18 Bodyweight Power
Isometric Exercises to make sure you get the best results with this program.
A classic example of a Power Isometric is the wall chair. When I was a kid, my PE teacher
used the wall chair exercise as punishment when we did something wrong. Within 30
seconds on the wall, my thighs burned; by 1 minute, the shaking started; and after 2-3
minutes my legs screamed in blissful agony.
One things for sure - Power Isometrics can give you an incredible workout in no time flat!
Ive created this manual to give you 15 short and intense Power Isometric workouts using
my top 18 Power Isometric exercises. Each workout lasts only 6 minutes and can be used as
an add-on to finish o your existing workout or as a quick workout on rest days.
Plus, I went the extra mile and segmented these exercises and workouts into beginner,
intermediate, and advanced levels to give you even greater benefit from using this
progressive movement technology.
The next section describes how Power Isometrics work to shape and sculpt your entire
body without movement.
power isometrics
How Can Power

Isometrics Shape And
Sculpt Your Entire Body
Without Movement?
Power Isometrics work through an unconventional pathway that most exercise techniques
ignore. By holding a position and focusing on keeping everything contracted, you build
greater connectivity to your individual muscle fibers.
Why does that matter?
Most people access only 15% of their muscle fibers in a single muscle group. Athletes,
however, have access to 30-50% of their fibers - that means their muscle is 2-3 times
stronger than yours!
The extra strength comes from the tension they can generate for a particular movement.
More tension means residual muscle tone. In other words, people who have a better
connection to their muscles are stronger and their muscles carry a residual tone which
provides a leaner, more sculpted look all the time!
Heres the formula:
Power Isometrics = Increased Muscle Contraction
Increased Muscular Contraction = Increased Strength
Increased Strength = Increased Residual Muscle Tone
Increased Residual Muscle Tone = You Look Better Naked!
Power Isometrics use a uniquely dierent pathway to sculpting a lean body, and its one of
the only methods (shy of extremely heavy lifting) that increases residual muscle tone.
The next section explains how to use this program so you can start getting better results
with Power Isometrics today!
power isometrics
How To Use This

Program
To get the best results from using the Power Isometric Workouts, decide if youre going to
start with beginner, intermediate, or advanced workouts. (I always recommend starting
with the beginner workouts. You can graduate to more advanced workouts if the beginner
exercises are too easy, but youll build skill and reduce your chances of injury if beginner is
exactly where you need to start.)
Once youve chosen a starting level, read about the 18 Power Isometric exercises in the next
section and get a feel for how to do each exercise. After that, all you have to do is follow
along with one of the 15 dierent workouts!
Here are the best times to use the Power Isometric Workouts:
Add it into the end of your workout: Rest for 2-3 minutes after your regular
workout is finished, and then do one of the Power Isometric Workouts.
Add it into your rest days: Do one of the Power Isometric Workouts before your
morning, afternoon, or evening shower.
Add it into your morning routine: Do one of the Power Isometric Workouts right
after you roll out of bed.
The next section details the 18 dierent Power Isometric Exercises used in this program. Give
it a quick read and then try your first Power Isometric Workout today!
power isometrics
The Best Power

Isometric Exercises
And How To Perform
Them
I took the best bodyweight-only Power Isometric exercises and divided them into Beginner,
Intermediate, and Advanced levels. The three levels give you a progressive Power Isometric
routine you can add to the end of any workout or use on your rest days.
Each of these workouts lasts only 6 minutes and can be done using just your own
bodyweight.
For best results, read each of the exercise descriptions below. Then, forge ahead to one of
the 15 dierent workouts and get started using Power Isometrics today!
power isometrics
Beginner
Exercises
Top Pushup Position Power Isometric

t (FUJOUPBQVTIVQQPTJUJPOXJUIZPVSBSNTMPDLFEBUUIFFMCPXT
t 5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSFSPUBUJOHZPVSBSNTPVUXBSE
t 'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU
t 4RVFF[FZPVSHMVUFTBOELFFQUIFNUJHIUUIFXIPMFUJNF
t (SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST
t 4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI
your hands
t ,FFQZPVSCBDLOJDFBOEnBU
t 5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
High Wall Chair Power Isometric

t"TTVNFBTRVBUQPTJUJPOXJUIZPVSIFFMTBCPVUwwBXBZGSPNUIFXBMMBOEZPVSCBDL
facing it
t1SFTTZPVSCBDLBHBJOTUUIFXBMM
t,FFQZPVSIFFMTHMVFEUPUIFHSPVOE
t4MJEFZPVSCPEZEPXOUIFXBMMVOUJMZPVSUIJHITGPSNBEFHSFFBOHMFXJUIZPVSCPEZ
t#VJMEUFOTJPOBHBJOTUUIFXBMMCZQVTIJOHZPVSLOFFTPVUBOEQSFTTJOHZPVSIFFMTJOUPUIF
floor
t%SJWFZPVSTIPVMEFSCMBEFTEPXOUPXBSEUIFnPPS
t1MBDFUIFCBDLTPGZPVSIBOETPOUIFXBMM
t1SFTTZPVSBSNT GPSFBSNT BOEXSJTUTJOUPUIFXBMM
t,FFQZPVSCBDLBTWFSUJDBMBTQPTTJCMF TJUUBMM
t5JHIUFOFWFSZUIJOH BOE)0-%
power isometrics
Shoulder Bridge Power Isometric

t#FHJOCZMZJOHPOZPVSCBDLXJUIZPVSBSNTCZZPVSTJEFBOEZPVSQBMNTGBDJOHVQUPUIF
ceiling
t%SBXZPVSIFBMTUPZPVSCVUUVOUJMZPVSMFHTBSFCFOUUPBCPVUEFHSFFTBUZPVSIJQTBOE
your feet are flat on the floor
t1SFTTZPVSIFFMTJOUPUIFnPPSUPMJGUZPVSIJQTJOUPBCSJEHF
t1SFTTUIFCBDLTPGZPVSIBOETJOUPUIFHSPVOECZUJHIUFOJOHZPVSUSJDFQTBOETIPVMEFS
blades
t4RVFF[FZPVSCVUUUPNBJOUBJOUIFCSJEHF
power isometrics
10
Wall Plank Power Isometric

t (FUJOUPBQVTIVQQPTJUJPOXJUIZPVSGFFUQSPQQFEPOBXBMM
t :PVSUIJHITTIPVMECFBMNPTUQBSBMMFMUPUIFHSPVOEBOEZPVSCPEZTIPVMECFTMJHIUMZ
inverted
t 5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSFSPUBUJOHZPVSBSNTPVUXBSE
t 4RVFF[FZPVSHMVUFT BOELFFQUIFNUJHIUGPSUIFFOUJSFFYFSDJTF
your hands
power isometrics
11
Assisted Tuck Balance Power Isometric

t4JUPOUIFnPPS
t1MBDFZPVSmOHFSUJQTPOUIFHSPVOEUPCBMBODFZPVSTFMG
t-JGUZPVSLOFFTBTGBSUPZPVSDIFTUBTQPTTJCMFXJUIZPVSLOFFTCFOU
t:PVSXFJHIUTIPVMENPTUMZCFSFTUJOHPOZPVSTJUTCPOFTCVUU
t,FFQZPVSTQJOFMPOHBOEUBMM
t$POUSBDUZPVSDPSF
power isometrics
12
Kneeling Side-Plank Power Isometric

t5VSOPOUPPOFTJEF CFOEZPVSLOFFT BOEQSPQZPVSTFMGPOUPZPVSCPUUPNFMCPX
t%SJWFZPVSCPUUPNLOFFBOECPUUPNFMCPXJOUPUIFHSPVOE
t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFESBHHJOHZPVSCPUUPNFMCPXUPXBSET
your hip
t,FFQZPVSTQJOFBTTUSBJHIUBOEMPOHBTQPTTJCMF UIJOLiUBMMw
tNOTE: Rotate half-way through and do the same hold on your other side
power isometrics
13
Intermediate
"
Exercises
Bottom Pushup Position Power Isometric

t #FHJOOJOHBUUIFUPQPGBQVTIVQ MPXFSZPVSTFMGJOUPUIFCPUUPNPGUIFQVTIVQXJUIZPVS
chest floating a few inches above the ground
t 1VMMZPVSTIPVMEFSTCBDLCZESJWJOHZPVSTIPVMEFSCMBEFTUPXBSEZPVSCVUUBOEFYQBOEJOH
your chest
t #SJOHZPVSFMCPXTJOUPZPVSTJEFT
t 4RVFF[FZPVSHMVUFT BOELFFQUIFNUJHIUUIFXIPMFUJNF
your hands
power isometrics
14
Low Wall Chair Power Isometric

t"TTVNFBTRVBUQPTJUJPOXJUIZPVSIFFMTBCPVUwwBXBZGSPNUIFXBMMBOEZPVSCBDL
facing it
t1SFTTZPVSCBDLBHBJOTUUIFXBMM
t,FFQZPVSIFFMTHMVFEUPUIFHSPVOE
t4MJEFEPXOVOUJMZPVSUIJHITBOECPEZGPSNMFTTUIBOBEFHSFFBOHMF
t#VJMEUFOTJPOBHBJOTUUIFXBMMCZQVTIJOHZPVSLOFFTPVUBOEQSFTTJOHZPVSIFFMTJOUPUIF
floor
t1MBDFUIFCBDLTPGZPVSIBOETPOUIFXBMM
t%SJWFZPVSTIPVMEFSCMBEFTEPXOUPXBSEUIFnPPS
t1SFTTZPVSBSNT GPSFBSNT BOEXSJTUTJOUPUIFXBMM
t,FFQZPVSCBDLBTWFSUJDBMBTQPTTJCMF TJUUBMM
power isometrics
15
Low Bridge Power Isometric

t#FHJOCZMZJOHPOZPVSCBDLXJUIZPVSBSNTBUZPVSTJEF
t%SBXZPVSIFBMTUPXBSEZPVSCVUUVOUJMZPVSMFHTBSFCFOUUPBCPVUEFHSFFTBUZPVSIJQT
and your feet are flat on the floor
t#FOEZPVSFMCPXTBOEQMBDFZPVSQBMNTnBUXJUIZPVSmOHFSTGBDJOHZPVSTIPVMEFSTFMCPXT
pointing toward the ceiling
t1SFTTJOUPZPVSIFFMTBOEQBMNTUPMJGUZPVSXIPMFCPEZJOUPBMPXCSJEHF
t"SDIZPVSTQJOFBOEDPOUSBDUUIFNVTDMFTPGZPVSDPSFBOECBDL
t4RVFF[FZPVSCVUUFYUSFNFMZUJHIU
power isometrics
16
Inverted Wall Plank Power Isometric

t$PNFJOUPBQVTIVQQPTJUJPOXJUIZPVSGFFUQSPQQFEPOBXBMMBTIJHIBTZPVDBO
comfortably place them
t8BMLZPVSIBOETCBDLVOUJMZPVSUIJHITBOECPEZBSFBMNPTUGVMMZJOWFSUFE
t5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSBSNTXFSFSPUBUJOHPVUXBSE
t'MFYZPVSDPSFBTJGZPVXFSFHPJOHUPHFUQVODIFEJOUIFHVU
t4RVFF[FZPVSHMVUFT BOELFFQUIFNUJHIUUIFXIPMFUJNF
t(SJQUIFHSPVOEXJUIZPVSQBMNTBOEmOHFST
t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFUSZJOHUPQSZUIFHSPVOEBQBSUXJUI
your hands
t(FUBTMPOHBTQPTTJCMFGSPNZPVSUPFTUPZPVSmOHFST
t,FFQZPVSCBDLOJDFBOEnBU
power isometrics
17
Tuck Balance Power Isometric

t4JUUBMMPOUIFnPPS
t8JUIPVUBOZBTTJTUBODFGSPNZPVSBSNT CBMBODFZPVSTFMGPOUIFUPQPGZPVSCVUU JF
tailbone or sits bones area)
t1MBDFZPVSIBOETPVUJOGSPOUPGZPVGPSCBMBODFLFFQZPVSQBMNTGBDJOHUPXBSETUIFTLZ
t-JGUZPVSLOFFTBTGBSUPZPVSDIFTUBTQPTTJCMFXJUIZPVSLOFFTCFOU
power isometrics
18
Side-Plank Power Isometric

t5VSOPOUPPOFTJEF TUSBJHIUFOZPVSMFHT TUBDLZPVSGFFUPOUPQPGFBDIPUIFS BOEQSPQ
yourself onto your bottom elbow
t%SJWFZPVSCPUUPNGPPUBOECPUUPNFMCPXJOUPUIFHSPVOE
t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFESBHHJOHZPVSCPUUPNFMCPXUPXBSET
your hip
t(FUBTMPOHBTQPTTJCMFUISPVHIZPVSTQJOF
power isometrics
19
Advanced
Exercises
Middle Pushup Position Power Isometric

t #FHJOOJOHBUUIFUPQPGBQVTIVQ MPXFSZPVSTFMGJOUPUIFNJEEMFPGUIFQVTIVQXJUIZPVS
BSNTCFOUKVTUBCPWFEFHSFFTBUUIFFMCPX
t 1VMMZPVSTIPVMEFSTCBDLCZESJWJOHZPVSTIPVMEFSCMBEFTUPXBSEZPVSCVUU
t #SJOHZPVSFMCPXTJOUPZPVSTJEFT
your hands
power isometrics
20
One-Legged Wall Chair Power Isometric

t "TTVNFBOBSSPXTRVBUQPTJUJPO GFFUDMPTFUPHFUIFS
XJUIZPVSIFFMTBCPVUwwBXBZ
from the wall with your back facing it
t 1SFTTZPVSCBDLBHBJOTUUIFXBMM
t ,FFQZPVSIFFMTHMVFEUPUIFHSPVOE
t 4MJEFEPXOVOUJMZPVSUIJHITBOECPEZGPSNMFTTUIBOBEFHSFFBOHMF
t -JGUPOFMFHTUSBJHIUPVUJOGSPOUPGZPV BOECVJMEUFOTJPOBHBJOTUUIFXBMMCZQSFTTJOHZPVS
opposite heel into the floor
t 1MBDFUIFCBDLTPGZPVSIBOETPOUIFXBMM
t 1SFTTZPVSBSNT GPSFBSNT BOEXSJTUTJOUPUIFXBMM
t ,FFQZPVSCBDLBTWFSUJDBMBTQPTTJCMF TJUUBMM
power isometrics
21
High Bridge Power Isometric

t #FHJOCZMZJOHPOZPVSCBDL
t %SBXZPVSIFBMTUPXBSEZPVSCVUUVOUJMZPVSMFHTBSFCFOUUPBCPVUEFHSFFTBUZPVSIJQT
and your feet are flat on the floor
t #FOEZPVSFMCPXTBOEQMBDFZPVSQBMNTnBUXJUIZPVSmOHFSTGBDJOHZPVSTIPVMEFSTFMCPXT
pointing toward the ceiling
t 1SFTTJOUPZPVSIFFMTBOEQBMNTUPMJGUZPVSXIPMFCPEZJOUPBIJHICSJEHF
t "SDIZPVSTQJOFBOEDPOUSBDUUIFNVTDMFTPGZPVSDPSFBOECBDL
t -PDLZPVSFMCPXTBOEUSZUPCSJOHZPVSDIFTUCFUXFFOZPVSBSNT
t 4RVFF[FZPVSCVUUFYUSFNFMZUJHIU
power isometrics
22
Wall Handstand Power Isometric

t $PNFJOUPBQVTIVQQPTJUJPOXJUIZPVSGFFUQSPQQFEPOBXBMMBTIJHIBTZPVDBO
t 8BMLZPVSIBOETCBDLVOUJMZPVSXIPMFCPEZJTGVMMZJOWFSUFEJOBIBOETUBOE
t 5VSOUIFQJUTPGZPVSFMCPXTGPSXBSEBTJGZPVSBSNTXFSFSPUBUJOHPVUXBSE
your hands
t (FUBTMPOHBTQPTTJCMFGSPNZPVSUPFTUPZPVSmOHFST
power isometrics
23
V-Balance Power Isometric

t4JUUBMMPOUIFnPPS
t8JUIPVUBOZBTTJTUBODFGSPNZPVSBSNT CBMBODFZPVSTFMGPOUIFUPQPGZPVSCVUU JF
tailbone or sits bones area)
t1MBDFZPVSIBOETPVUJOGSPOUPGZPVGPSCBMBODFLFFQZPVSQBMNTGBDJOHUPXBSETUIFDFJMJOH
t,FFQZPVSMFHTTUSBJHIUBOEMJGUUIFNBTGBSUPXBSETZPVSDIFTUBTQPTTJCMF
power isometrics
24
Gladiator Side-Plank Power Isometric

t5VSOPOUPPOFTJEF TUSBJHIUFOZPVSMFHT TFQBSBUFZPVSGFFUBTXJEFBTZPVDBO BOEQSPQ
yourself onto your bottom hand with your arm fully locked at the elbow
t%SJWFZPVSCPUUPNGPPUBOECPUUPNIBOEJOUPUIFHSPVOE
t4UBZTUJMM CVUDPOUSBDUZPVSNVTDMFTBTUIPVHIZPVSFESBHHJOHZPVSCPUUPNIBOEUPXBSET
your bottom foot
t(FUBTMPOHBTQPTTJCMFUISPVHIZPVSTQJOF
power isometrics
25
Part 2:
The Power
Isometrics
Workouts
power isometrics
26
5 - Beginner Power Isometric

Workouts
To shape and sculpt your entire body, use the following 5 Beginner Power Isometric
Workouts after your regular workout or on your rest days.
Beginner Power Isometric Workout 1
TIME
Hold 30 Seconds
Rest 30 Seconds
Hold 30 Seconds
Rest 30 Seconds
Hold 30 Seconds
Rest 30 Seconds
Hold 30 Seconds
Rest 30 Seconds
Hold 30 Seconds
Rest 30 Seconds
Hold 30 Seconds
Rest 30 Seconds
EXERCISE
Rest for 30 seconds, or do a light movement like jumping jacks
,OFFMJOH4JEF1MBOL1PXFS*TPNFUSJD
4IPVMEFS#SJEHF1PXFS*TPNFUSJD
)JHI8BMM$IBJS1PXFS*TPNFUSJD
Top Position Pushup Power Isometric

TIME
Hold 20 Seconds
Rest 20 Seconds
Hold 20 Seconds
Rest 20 Seconds
Hold 20 Seconds
Rest 30 Seconds
REPEAT 3 TIMES
EXERCISE
Top Position Pushup Power Isometric
,OFFMJOH4JEF1MBOL1PXFS*TPNFUSJD
Repeat the above circuit for a total of 3 rounds
power isometrics
27

TIME
Hold 10 Seconds
Rest 10 Seconds
REPEAT 6 TIMES
Hold 10 Seconds
Rest 10 Seconds
REPEAT 6 TIMES
Hold 10 Seconds
Rest 10 Seconds
REPEAT 6 TIMES
EXERCISE

TIME
Hold 60 Seconds
Rest 60 Seconds
Hold 60 Seconds
Rest 60 Seconds
Hold 60 Seconds
Rest 60 Seconds
EXERCISE
Top Pushup Position Power Isometric

TIME
Hold 40 Seconds
Rest 40 Seconds
Hold 30 Seconds
Rest 30 Seconds
Hold 20 Seconds
Rest 20 Seconds
REPEAT 2 TIMES
EXERCISE
3FTUGPSTFDPOET PSEPBMJHIUNPWFNFOUMJLFKVNQJOHKBDLT
power isometrics
28
5 - Intermediate Power Isometric

Workouts
To shape and sculpt your entire body, use the following 5 Intermediate Power Isometric
Intermediate Power Isometric Workout 1
TIME
Hold 40 Seconds
Rest 20 Seconds
Hold 40 Seconds
Rest 20 Seconds
Hold 40 Seconds
Rest 20 Seconds
Hold 40 Seconds
Rest 20 Seconds
Hold 40 Seconds
Rest 20 Seconds
Hold 40 Seconds
Rest 20 Seconds
EXERCISE
4JEF1MBOL1PXFS*TPNFUSJD
-PX#SJEHF1PXFS*TPNFUSJD
-PX8BMM$IBJS1PXFS*TPNFUSJD
Bottom Position Pushup Power Isometric

TIME
Hold 30 Seconds
Rest 10 Seconds
Hold 30 Seconds
Rest 10 Seconds
Hold 30 Seconds
Rest 10 Seconds
REPEAT 3 TIMES
EXERCISE
4JEF1MBOL1PXFS*TPNFUSJD
power isometrics
29

TIME
Hold 12 Seconds
Rest 8 Seconds
REPEAT 6 TIMES
Hold 12 Seconds
Rest 8 Seconds
REPEAT 6 TIMES
Hold 12 Seconds
Rest 8 Seconds
REPEAT 6 TIMES
EXERCISE

TIME
Hold 80 Seconds
Rest 40 Seconds
Hold 80 Seconds
Rest 40 Seconds
Hold 80 Seconds
Rest 40 Seconds
EXERCISE
Bottom Pushup Position Power Isometric

TIME
Hold 60 Seconds
Rest 20 Seconds
Hold 45 Seconds
Rest 15 Seconds
Hold 30 Seconds
Rest 10 Seconds
REPEAT 2 TIMES
EXERCISE
power isometrics
30
5 - Advanced Power Isometric

Workouts
To shape and sculpt your entire body, use the following 5 Intermediate Power Isometric
Advanced Power Isometric Workout 1
TIME
Hold 50 Seconds
Rest 10 Seconds
Hold 50 Seconds
Rest 10 Seconds
Hold 50 Seconds
Rest 10 Seconds
Hold 50 Seconds
Rest 10 Seconds
Hold 50 Seconds
Rest 10 Seconds
Hold 50 Seconds
Rest 10 Seconds
EXERCISE
8BMM)BOETUBOE1PXFS*TPNFUSJD
(MBEJBUPS4JEF1MBOL1PXFS*TPNFUSJD
)JHI#SJEHF1PXFS*TPNFUSJD
0OF-FHHFE8BMM$IBJS1PXFS*TPNFUSJD
Middle Position Pushup Power Isometric

TIME
Hold 40 Seconds
Rest 0 Seconds
Hold 40 Seconds
Rest 0 Seconds
Hold 40 Seconds
Rest 0 Seconds
REPEAT 3 TIMES
EXERCISE
No Rest
(MBEJBUPS4JEF1MBOL1PXFS*TPNFUSJD
No Rest
No Rest
power isometrics
31

TIME
Hold 15 Seconds
Rest 5 Seconds
REPEAT 6 TIMES
Hold 15 Seconds
Rest 5 Seconds
REPEAT 6 TIMES
Hold 15 Seconds
Rest 5 Seconds
REPEAT 6 TIMES
EXERCISE

TIME
Hold 100 Seconds
Rest 20 Seconds
Hold 100 Seconds
Rest 20 Seconds
Hold 100 Seconds
Rest 20 Seconds
EXERCISE
Middle Pushup Position Power Isometric

TIME
Hold 70 Seconds
Rest 10 Seconds
Hold 50 Seconds
Rest 10 Seconds
Hold 30 Seconds
Rest 10 Seconds
REPEAT 2 TIMES
EXERCISE
Repeat the circuit above for a total of 2 rounds
power isometrics
32

CT 50 Power Isometrics Program PDF

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power isometrics

What Are Power

How Can Power

How To Use This

The Best Power

Top Pushup Position Power Isometric

High Wall Chair Power Isometric

Shoulder Bridge Power Isometric

Wall Plank Power Isometric

Assisted Tuck Balance Power Isometric

Kneeling Side-Plank Power Isometric

Bottom Pushup Position Power Isometric

Low Wall Chair Power Isometric

Low Bridge Power Isometric

Inverted Wall Plank Power Isometric

Tuck Balance Power Isometric

Side-Plank Power Isometric

Middle Pushup Position Power Isometric

One-Legged Wall Chair Power Isometric

High Bridge Power Isometric

Wall Handstand Power Isometric

V-Balance Power Isometric

Gladiator Side-Plank Power Isometric

5 - Beginner Power Isometric

Beginner Power Isometric Workout 2

Beginner Power Isometric Workout 4

Beginner Power Isometric Workout 5

5 - Intermediate Power Isometric

Intermediate Power Isometric Workout 2

Intermediate Power Isometric Workout 4

Intermediate Power Isometric Workout 5

5 - Advanced Power Isometric

Advanced Power Isometric Workout 2

Advanced Power Isometric Workout 3

Advanced Power Isometric Workout 4

Advanced Power Isometric Workout 5

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