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
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You're a woman of focus, dissipline, loyal to us, thanx, tuff workout,
ex cellent thank you
Очень неудобно что нет подсказок в перерыве для следующего упражнения.
Just made it! I underestimated it, it was so painful
Красотка
This one is dif , how often should we doit
Loved it! Thank u for creating a workout I can do to the end…and I’m sweating
For the X over squats, I've found that as I lean down I feel it first too much as a stretch in my leg that's being X overed, and then too much in my ankle and knee, as I cannot achieve the correct stance due to poor ankle mobility. I've found that if I hold on to the corner of a table just so that I can lean back and down more without falling over, the pressure is released from my ankle and knee and I actually feel it in my glutes. Hope this helps someone else.
Wow really like isometric excercises and love your smiles when you look at us all
"GODS FARMACY "BY DR THOMAS JACKSON EX PROFESSIONAL BASKETBALL PLAYER GREAT HEALTH WATCH ENJOY
I have weak stabilizers and I knew it going into this.. but man I got my @$$ whooped
Thanks a lot
this wokout kills me everytime. it's my favorite
5/9/24
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SIMPLY FANTASTIC!
Mar 03 sep 24.
Estiré
He hice esto, gracias Dios, ahora haré 30min pilates
Amazig workout. Consistency is key… Thank you
Thank you
Wow, suffered properly here. Loved this workout to recover from lifting.
You rock Caroline. I’m never not sore. Spreading the word. Thank you!!
You are the BEST
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Every once in a while I love doing isometrics. One full hour is a treat for body and mind.
Thank you3
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12/6/2=
I thought that isometric will not going to be sweaty but I was wrong after doing this I'm a sweaty goddess right now
Really enjoyed this challenging change of pace. Thank you Caroline for your exceptional workouts and for keeping me motivated for several years now
The rest intervals are too long.
Wow! This one week 1 hour series is amazing. I love shorter 15-30min workouts. I took a week vacation from work and decided to try this series. I loved it but was wanting it to end after 50 minutes but pushed through. Isometrics are a great test to your body and mind. Wow. Tough workout.
These are yoga exercises .
Second time around, still not one single drop of sweat and feeling all beaten up.
This workout is a great reminder that we should never underestimate Caroline's bodyweight only routines. 
Combined with some nice, smooth music to get your mind focused on good form and balance… Simply awesome!
Loved it once again! Great last day of the year workout
Thank you for this complete work out I did it all . Is this advanced level or intermediate。I found it up to my level .thank you again
Great workout as always!
THANK 6
25/9/23
First work out video on your channel! Thanks for a good work out!
WTF day 4 means? I have been searching and haven't found the series
Thank you, great workout
Where's day one please