Quick-Start Summary

Setup

The workout comprises of 10 isometric exercises performed in sequence for full-body strengthening!

Format

Perform each exercise one after the other until you have completed all 10 moves. If you can’t do an exercise because of injury or lack of equipment then simply leave it out of the workout.

Duration

Hold each exercise to a reasonably high degree of effort. I’ve provided some milestone targets to aim for (bronze, silver and gold) but just do what you can and build up from there. You will find some exercises much harder to perform and some exercises much easier to perform.

Intensity

The harder you push each exercise, the harder the workout. Go with the flow. On days when you are feeling fresh and strong, push a bit harder. On days when you are feeling flat and tired, go a bit easier.

Rest

Rest as long as you need between exercises. As your fitness improves see if you can reduce these rest periods until you are able to move straight from one exercise to the next.

Frequency

Aim to perform 2-3 sessions per week with at least one days rest between each one. Better consistency is more important than higher frequency so choose a schedule which you can sustain.

Progress

Over time see if you can increase your performance in each exercise until you can consistently complete the Gold level targets on all 10 moves at which point you will have completed the program :)

Safety

Avoid holding your breath during isometric exercises. Relax your head, neck and face. Maintain good body positions and focus your mind on the target muscles being engaged. If something doesn’t feel right or you experience any joint pain then stop that exercise and move on to the next one.

Walking

Aim to remain physically active between workouts with lots of light and energising exercise. Daily walking is the go-to recommendation but obviously include any other physical activities which you enjoy too. A perfect compliment to your more intense workout sessions.