How to Create a Killer 4 Minute Isometric Workout

By Paul "Batman" J.O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, M.AFPA., M.C.Th.A.

How to Create a Killer 4 Minute Isometric Workout. It's the easiest thing in the world and is scientifically proven to build more muscle and cardiovascular fitness in less than time than any other form of training. In this article, I'm going to give a full body four minute workout that will leave you out of breath, muscles quivering and super energised. Best of all, it's simple to do and better still, I'll give you the tools to do an endless variety of them....

How to Create a Killer 4 Minute Isometric Workout Step 1

Pick an Upper and a Lower Body Isometric

So in this example I'm going to choose: 

  • Monk's Back Contraction (Upper Body)
  • Isometric Hamstring Curl (Lower Body)

You can find a whole range of Isometrics on the pages below:

How to Create a Killer 4 Minute Isometric Workout Step 2

For our second step in creating a killer 4 minute Isometric workout take  a callisthenic bodyweight exercise, one of the upper body, one for the lower body. 

I'll go with something really basic -

  • A pushup (upper body)
  • A squat (lower body)

Again, there's a selection of free exercises right here:

Now...we get to the fun part. Step 3. 

How to Create a Killer 4 Minute Isometric Workout Step 3

This really is the fun part. Put the exercsies together. You can do this in a number of ways.

  1. Hold an upper body isometric while performing a lower body callisthenic
  2. Hold a Lower Body Isometric while performing an upper body callisthenic
  3. Alternate the rounds. One callisthenic, one isometric
  4. Do combinations of all the above. 

Here's an example: 

Killer 4 Minute Isometric Workout 1

  1. Monk's Back Contraction while Squatting for 1 minute
  2. Pushups with an Isometric Hamstring Curl left side for 1 minute
  3. Monk's Back Contraction while Squatting for 1 minute
  4. Pushups with an Isometric Hamstring Curl right side for 1 minute


Killer 4 Minute Isometric Workout 2

  1. Squats for 60 seconds
  2. Lying Hamstring Curl Left for 30 seconds, right for 30 seconds
  3. Pushups for 60 seconds
  4. Back contraction for 60 seconds

or...even simpler

Killer 4 Minute Isometric Workout 3

  1. Squats for 60 seconds
  2. Isometric Squat for 60 seconds
  3. Pushup for 60 seconds
  4. Isometric Pushup for 60 seconds

See how easy it is to Create a Killer 4 minute Isometric Workout?

I recommend either using an isometric to target the same muscle group worked in the callisthenic exercise after the callisthenics (Squats, then Iso Squat), or the opposing muscle group to contrast during the callisthenic exercise (Squats with Back contraction). If you want to get REALLY hardcore, try both (Squats with Back contraction followed by an iso squat!)

What to do next

  1. Play around with the free exercises listed above and try the routines here as a finisher after your workout or as a standalone killer workout it itself. For the seriously hard core, do a 12 minute workout, combining Workouts 1,2 and 3! Let me know how you get on in the comments below! 
  2. You'll find the Monk's Back Contraction in Samurai Strength Vol 1 - here
  3. You'll find the Lying Hamstring Curl in 7 Seconds to A Perfect Body - here.
  4. Subscribe to the newsletter - there's a few free e-books, isometric guides and even a few instructional videos for the abs. I'll also be able to keep you up to date with the next article in this series. 
  5. Join the Isometric Facebook fan page. I post tips, motivational posts, techniques, and articles there daily. I also do tons of Q & A's and answer your fitness questions. Say hi! -

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