Hello everyone!
This is a 10 minute follow along isometric workout focusing on the upper body!
The entire upper body will be working on the holds. Try to really engage the muscles to the maximum and hold the contraction.
The shoulders, triceps, core arms, chest and back will be working to keep the contraction. However your core muscles and lower body will be working also on many of them movements to support and balance you!
All you will need is a mat and a wall (optional if performing handstand) and no equipment. The isometric holds are held for 20 seconds with 10 seconds to get ready for next hold.
The routine is as follows:
Half push up
Full push up
Tricep push up
Wide push up
One arm plank
One arm plank
Side plank
Side plank
Pike
Pike push up
Crow
Superman palms down
Superman palms facing
Rear fly palms down
Rear fly palms away
Lat squeeze
Wide plank
Dips
Handstand
Handstand lower
I hope you all enjoy this workout as much as I did! And remember, it’s your workout so change to your ability throughout and push yourself!!!
Cx
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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.
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Long plank
Brilliant thanks
Hey Caroline
You Are AMAZING !
Truly my favorite routine.
Audio so "echo-eee" cannot understand what she said.
I I’ll do the handstand one day
Love the music in this one !
the bottom pushup and the tricep push up kinda looks the same, can you please describe more exactly how to do them? thank you for this great iso workout, will definitely give it a try
Sooooooooo good
Hi Caroline, you are awesome … you are making all these workouts very easily ……
Excellent work out!
Great slow paced strength building workout here. The Crow position ended up being more of Crow “pulses” since I didn’t have the balance to hold it but a few seconds at a time. And I needed help from my mom to help me get up into the handstand and she had to be my spotter to make sure I didn’t fall. But I attempted it and with practice maybe I’ll get better . This is definitely worth a try for all varying fitness levels to do what you can!
Done but can’t do handstand
From long planks into handstand… suuuuuure
Thank you Caroline. I did this after your Epic III day 43 and I didn’t think I’d be able to do the crow or handstand push up but I didn’t do badly and I feel great! Thank you for pushing us out of our comfort zones and showing us we can do these things if we try.
Such a great instructor
I did it today as upper body warm up! Brilliant!
I loved this! How could I miss this last year!?! Please more body weight workouts! I adore how you design them! Thanks for your incredible creativity!
Loved the music as well, can you please share the authors? Nice vibes
Thank you Caroline for a great isometric workout. I did this along with some more of your short videos as my active rest day from Epic Heat
. I wanted to give my legs a rest 
. Thank you for reminding me about the crow pose and that I could do handstands, I haven't done any in a while!
I tried all except handstands.
It was great and doable apart from Crow pose and those handstands, although I think this is more a confidence than strength issue in my case. Thank you Caroline, isometric strength work is fantastic for defining the body.
Since doing Pamela Reif's workouts every workout that has regular breaks feels manageable to me
I can't do handstands though and I can only hold a low plank position with my elbows completely tucked to my sides. I don't get how people can think wide push ups are easier.
This is perfect! Was looking for a much more challenging body weight upper body workout and I think I found it!
I’m so glad I found your channel!
عالی بود تشکر از ویدیو های آموزشی شما
Your videos suck! I have to do it for school!
Workout starts at 1:20
I don't recommend
This is high intensity work out if some person starts with this excersize definitely will end up in shoulder impingement
After Day 7, Epic 2, this was so tough! Here's another Thank You, Caroline!
what does isometric mean
Hey Caroline! As a gymnast, I love workouts that incorporate handstands. This was a nice quick burn!