Isometric Burn Workout

Nov 23, 2011 by

Isometric Burn Workout

 

I was going to do this workout last week, and on Thursday morning I realized that I overtrained my body a lot and I needed to take several days off. I’ve already written an article about avoiding overtraining, and I am going to write another one with more detail. More exercise does not mean better results and if you overtrain your body will break down muscle!  

I decided to switch things up a bit, from now one I am going alternate the day where I will focus more on lower or upper body, but I will always include dynamic movement of a whole body.

Today’s workout was focused on the lower body, booty, legs, calves and abs and this workout was seriously one of the hardest I’ve done in a long time. This routine included isometrics mixed in with interval training as well as a time challenge. During the intervals there were no breaks so get ready to sweat and burn!

For this workout I was using a pair of dumbbells, a mat, Gymboss Max timer, and My Pink Lebert .

 

Isometric Burn Workout Video

 

 

Workout Recap & Beginner Variation

 

 

Workout Explanation

This routine is divided into 4 parts, first 3 parts is Interval Training and the 4th part is done for time. You will go through all 4 parts twice.

 

Part one

Set your timer for 8 intervals of 10 seconds and 10 seconds. You will do 2 exercises back to back – no breaks, you will go through both exercises 8 times.

  • Isometric Squat
  • Star Leap

 

Part 2

The timer stays the same, 10 sec and 10 sec. You will go through 2 more exercises back to back.

  • Running Mountain Climbers ( not touching the floor )
  • Isometric Kick Backs

 

Part 3

You guessed it :) , the timer stays the same. You will go through 2 exercises back to back.

  • L-hold
  • Jump Squats

 

Part 4

Set your timer as a stopwatch, perform the following two exercises for time.

  • Dumbbell Burpee ( no push-up ), toe lift & curl – 20 reps
  • Dumbbell Swing – 30 reps

 

Take a few minutes break and repeat all 4 parts one more time.

Tomorrow we will be focusing on the upper body.

 

My scores:

I didn’t count my first 3 parts because I literally had stars in my eyes.

The fourth part took me 3:46 the first time, and 3:21 the second time to complete.

Share your scores!

 

 


Lebert Equalizer Total Body Strengthener



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  • Jenny The Swede

    I really liked this one! I will be sore tomorrow. I feel the burn!

    I think you should be more famous than you are, because you are so good. :) Do you have a fan page on Facebook? I found you “regular” page and sign up for posts, but I seems you don’t post so much there. So tell me more. Is this the place to be? :)

    • http://www.lovingfit.com Tatianna

      Hi sweetie :) , you are so nice.

      I do post on my regular facebook every day. The reason I just have a regular instead of a fan page because I feel like a regular page is more personal and I can connect with people better this way. I update every day on my facebook, so you can just add me as a friend. I also have a twitter, and I update there as well :) .

      I am glad you liked this workout, I will also be posting a workout recap within the next hour.

      • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

        This looks so good, I’ve been sick and on break for days so yesterday when I worked out i felt so awesome (being sick gave me a break from my constant working out!) Now I have two killer workouts from you on my list to complete! And I agree you should def be more famous cause your workouts challenge my mind and body!

        • http://www.lovingfit.com Tatianna

          You guys are so adorable :) and making me blush. I my self got a bit overtrained and had to take 4 days off. I am trying this new thing with the workouts, I started using split in the routines, bus still focusing on dynamic whole body movements. From my research using these splits and only working out 4 days a week plus active rest days help the body get more muscle gains out of the workouts. So today I already have a new workout I filmed for tomorrow morning, which will be a follow up to this Isometrics Burn Workout and will be focused on the upper body and abs ;) .

      • Jenny The Swede

        Hi! You deserve nice! I just sent a friend request on Facebook. :) Now I’ll have a look at the new workout.

        • http://www.lovingfit.com Tatianna

          Thank you Jenny, I already approved it. Have fun with the new workout!

  • Anonymous

    ???????? ??????????!???????? ?????? ??? ?????!!!??? ? ????????? ??? ???!!?????:)))???????? ?? ????. ??????? ???????:)

    • http://www.lovingfit.com Tatianna

      Da pervie dve chasti bili prosto killer, mne hotelos plakat. Segodnya u menya vse bolit! Ya uge prigotovila Follow Up k etoj trenirovke, tolko chto zakonchila montirovat i k utru uge budet gotovo :) .

  • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

    Did this this morning.  I knew it was going to burn, but I didn’t know it was going to BURN.  The first round really took the wind out of my sails, but I came back stronger in the second round although there is room for improvement.  Nice workout, isometric holds are torture and keep em coming!!

    • http://www.lovingfit.com Tatianna

      Glad you liked Francisca, it’s amazing how in as little as 10 seconds we can hit failure. I am going to incorporate more isometrics they really take it up a few notches especially combined with explosive movements.

  • Laura Dias de Almeida

    This one was also great fun, and really hard, especially on the glutes, quads and abs. I did this the day after your S&M Jane routine, so as to get the full (body) deal. ^_^
    So, which one will it be today? I feel tempted by the Purrfect Abs…^_^

    • http://www.lovingfit.com Tatianna

      OMG girl, where have you been, I’ve been worried about you :) . I finally got my Serge Lutens perfume thanks to you and then I discovered more great scents and waiting for my samples now. I’ve been on perfume sample mania Ha Ha Ha.
      I will be recording new workout today or tomorrow for sure, going to keep doing the split routines, I noticed it’s been easier on my body. I already have some really nice ones planned out this week :) .

      • Laura Dias de Almeida

        Thanks for the fragrant update and welcome to perfume manic anonymous! ^_^

        I had been away for a couple of weeks’s holiday in Japan, visiting friends and family (little bro’ lives there) and I’ve finally got over my jet lag so the workouts are back in full swing, thanks to you!

        • http://www.lovingfit.com Tatianna

          Wow, sounds awesome! I see you travel a lot, Japan is on my go list. I saw some pics of you in Paris, – it’s my dream. Ahh perfume shopping in Paris, I can’t wait to go there someday. Yea, perfume maniac anonymous – is definitely where I belong – Glad to join the club :)

  • Anonymous

    ? ????? ??? ?? ????????????!? ?????? ??? ?????? 2,5 ?????? ??????? ?? ????????!?? ???? ??? ?? ? ??????? ??? ????,???? ???-?? ?? ??????? ????????? ??? ? ?? ??????????…??? ????? ? ????????? ?????? 3.50 (????? 13 ??) ? 3.57(????? 11 ??). ???? ? ???? ??????? ??? ????? 10,???? ?? ??????. ??????? ?????????? ? ?????????.????????????:)??? ????;)

    • http://www.lovingfit.com Tatianna

      Horosho echu budu delat upragneniya s isometirkami :) , sejchas ya uge dobavila novuu trenirovku na popu, nogi i abs. Zavtra budet dopolneniya k etoj, vot dumau v pyatnisu pridumau echo odnu s isometrikame :)

      Rada chto ponravilos :)

  • Pingback: S&M Jane Workout - LovingFit.com

  • AlishisPhillips

    I completed this today, and I couldnt take my scores for the first three parts, but I did record my time for the final part.  This is a really great routine.  Holding those moves really takes this up a notch.  
    My time for the dumb bell burpee combo was 3:54 and 7:07.  I used 15 lb dumb bells
    For the dumb bell swing my time was 1:13 and 1:14.  I actually used my sand bag, and I don’t know how heavy it is, but its heavy enough for me to want to give up by the 21st rep.  I expect to be quite sore tomorrow. 

    • http://www.lovingfit.com Tatianna

      OMG I so remember this routine, it kicked my butt, by the end I was completely drained!  Just as long as you use the right weight for your fitness level.  The last 3 reps should be tough to complete by 2nd or 3rd round, that would be your ideal weight in your sandbag.

      • AlishisPhillips

        Oh boy, well it sounds like my sandbag is a bit too heavy for this swing because by the 20th or 21st rep on both rounds I wanted to quit!  And yes, I was DRAINED after this one.  Holding the position was killer, I loved it though.  

        • http://www.lovingfit.com Tatianna

          I need to come up with another workout full of isometrics :)

          • AlishisPhillips

            Bring it! My husband and I did a workout together yesterday that involved isometric squats, and it was brutal. We’re so sore!

          • http://www.lovingfit.com Tatianna

            Those are the best when you want to take training to another level!  Even just body squats in an isometric position combined with explosive squats are a real burner!

  • Jennifer James

    Hi Tatianna, just finished your workout and boy its was good! I do hope you do another one like this. Part four I did Dumbbell Burpee 2.59 then 3.21 (I went a slower and really thought about my form as I did the moves). Dumbbell Swing 1.08 and 1.05 I really used my butt and abs in nice and tight! I must say I love your blog and I look forward to another workout from you. Love from London UK x

    • http://www.lovingfit.com Tatianna

      Hi Jennifer :)

      I actually just thought of another workout like this one, and I came up with a couple of new moves as well :)

  • Kate_CZ

    My oh my ooooh my…. Harrrd! And excellent! :)

    I can´t even describe how much I didn´t want to repeat all parts one more time. Incredible. And I am deeply sorry for thinking that 8 x 10/10 intervals are not enough. They are more than this :D My muscles could tell you long stories about it ;)

    PART 1
    -> Isometric Squat (I had to hold on to a table slightly during second round. Crazy burn!)
    -> Star Leap – 7, 4, 5, 4, 3, 3, 3, 3 and 7, 5, 4, 4, 3, 2, 3, 3
    You see? Going from 7 to 2! 

    PART 2
    -> Running MC – 25, 20, 19, 15, 13, 15, 13, 14 and 25, 20, 17, 13, 14, 12, 12, 15
    -> Isom. Kick Back – 7, 5, 4, 5, 4, 3, 4, 4 and 7, 6, 4, 4, 5, 3, 3, 4
    I was sure I´m dying!

    PART 3
    -> L Hold (couldn´t keep my legs properly straight, so they were slightly bent)
    -> Jump Squats – 7, 7, 7, 6, 6, 5, 5, 5 and 7, 6, 6, 6, 6, 5, 5, 6

    PART 4 with 2 x 4.5kg dumbells
    -> 03:15 and 03:35

    I wrote my scores down after the workout because I was recording it.

    The feeling after was great. Thank you! (but the feeling during this workout was just pure … I can´t even say it ;->)

    • http://www.lovingfit.com Tatianna

      See I knew I was sending you to the right workout ;) .  When I first did it I also though maybe I was going a bit easy, but with isometrics it’s very tricky because it switches up our training and that alone makes it harder, I was literally crawling of the floor after this one! 

  • midimidi

    this is super tough!  the timed part for me was 7:40. the hardest isometric parts were very challenging and sweaty! thanks for the fun workout.

    • http://www.lovingfit.com Tatianna

      Any Time :) !

  • Daybe2393

    Omg this looks so good:) so I did your isometric sunshine pop workout yesterday( I am so sore lol) , would it be ok t d this w.out Thursday?

    • http://www.lovingfit.com Tatianna

      Yep you can definitely do this one Thursday, but I have to warn you :) , this bad boy is tough, I still have nightmares about it LOL

  • http://www.lovingfit.com Tatianna

    Then you are going to love this one :)

  • http://www.lovingfit.com Tatianna

    Yep they are both repeated 8 times :)

  • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

    ah poor Tati….in the beginning I see at one point you make really big eyes by seeing stars.
    As always …looks like another great workout!

    • http://www.lovingfit.com Tatianna

      Ohh yeah that workout I still have nightmares about, it was so hard I barely pulled through! 

  • http://www.lovingfit.com Tatianna

    Hey sweetie, thank you for sharing :)

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I did this tonight. I don’t believe in evil, per se, as a force in the world, but of all things that come close to truly evil, this workout is at the top of all of them. :) The first part was probably the worst, and while parts 2 and 3 were less evil, they were still evil, like the boss’s henchmen. Part 4 was not evil; I kind of enjoyed it, if but for the lack of isometrics and plyometrics. For the first round I used 10lb dumbbells for the first 10 of the first exercise then changed up to 2 20lb dumbbells, and for the second round I did all 20 of the first exercise with the 2 20lb dumbbells. For the dumbbell swing I used 2 10lb dumbbells both times.

    That was it for me tonight! Wonderful sweat going.

    • http://www.lovingfit.com Tatianna

      I so remember this workout, and it was so freaking hard for me, I still get the shakes!

      • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

        I just realized this is an older workout–for some reason I thought i was doing the recent isometric one you posted: Sunshine Pop. Which means there is another isometric workout out there. I’ll do it once I recover from this one, both physically and emotionaly, ha ha. I trusted everyone’s comments, but it’s funny how it is SO much harder than it looks–and harder than you make it look.

        • http://www.lovingfit.com Tatianna

          Yes there is another isometric WO here – you were right’t it’s Sunshine pop :) . This workout the isometric burn is probably the hardest workouts I’ve ever done, it’s really fast pace! It’s was really hard for me too, I need to try it again :)

  • http://www.facebook.com/anne.lee.33821 Anne Lee

    Hi Tatiana, I recently started doing your workouts and I like them very much although I haven’t posted any comments here. My question for this workout is, I don’t have an equalizer, so what is a good alternative for the L-hold. I do have a pull up bar. Will a hanging L-hold be a good substitute? Or do a chin up and then do the L-hold when you are up there? There is a yoga L-hold as well which is super difficult, you sit on the floor with your legs extended in front of you and your palms on the floor by your hips and then lift your legs and hips off the floor, your weight being supported by your core and abs muscles and your palms. I cannot get my feet off the ground in this one yet. Another question, not related to this workout is, I have seen hard medicine balls and squishy ones? Which one should I buy? I know that tricep push ups are much harder on the hard medicine ball than on the squishy one, but if you want to balance on the ball then you need some squishiness as in the your reptile planks on the medicine ball in one of the workouts. I do not want to buy both kinds if I can avoid it, for lack of space in my house.
    Thanks for your workouts and advice.

    • http://www.lovingfit.com Tatianna

      Hi Anne Lee,

      You can definitely use a pull-up bar for L-holds, they are much harder though on a pull-up bar. You can also use 2 chairs, place a towel on them so it won’t hurt your hands. For this workout is definitely either a pull-up bar or 2 chairs. Yoga L-sit won’t be quite the same in this workout, for me it’s the opposite the yoga L-sit is very easy, it’s the hanging one which is much harder.

      I have 2 medicine balls, one is very squishy the other one is semi squishy & hard, it all comes down to preference, but if you live in US I recommend you checking out either Ross or Marshals for medicine balls, they are so cheap there. I do plan on getting the hard medicine ball in the future, something heavier then what I have now. If you only had to pick one, then go with something in the middle, not to squishy and not too hard.

      • http://www.facebook.com/anne.lee.33821 Anne Lee

        Thank you so much for such a prompt reply. I just finished doing this one and ended up doing the L-holds on the pull up bar. Very good workout. The isometric kickbacks made 10s seem so long :)
        I had no idea Ross or Marshals carried sports equipment. Will check them out. Thanks for the information.

        • http://www.lovingfit.com Tatianna

          Ohh yes definitely check out Ross and Marshals, you can get jump rope, kettle bells, mats, pull-up bars, medicine balls and small hand weights and lots’ of other stuff there for a very very low price. Sports stores have pretty crazy prices, I got my black medicine ball in a sports store and it cost me 35 dollars. I got my 8lbs medicine ball in Ross and it cost me 8 dollars, huge difference.

  • Christian

    Just finished this EVIL WO. Love and hate it at the same time! Part 1to 3 was hell, but also a nice burn. Thanks for a wonderful & enjoyable WO.
    Have a wonderful Tuesday dear!

    • http://www.lovingfit.com Tatianna

      It’s one of those workouts that you will remember for a very long time!

      • Christian

        Oh yeah, i’m still feeling it today! Yesterday i wish we didn’t have a stair in our house, going up and down the stairs was painful but of curse a nice one!
        Gone do it again in a month or so!

  • Gerri Lee Schafer

    all I can say is OOOWWWWWW !!!!!!! Damn, that was a hard one. I made it worse by doing day 2 of the Sharper Abs Challenge, and by burning my shoulders out yesterday doing the Fitness Freak WO.

    Part one is a total burn for the quads, had to straighten up a few times after the first several rounds.

    Part two, I had to switch to elbow plank kick backs ’cause my shoulder hurt after about the first 5 rounds.

    Part three killed my abs as I had done the ab challenge right before this.

    Part four was nice, my times 2:59 and 2:51 using 2 x 10 lb.

    • http://www.lovingfit.com Tatianna

      This one was an insane workout, I remember it completely wiped me out!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Great once again, although I must say–this was much easier than when I did it 2 months ago. Part of that is because of the abs challenge. I did do Week 2 Day 3 today (HOLLLAAAHH!!!) and it was easier, although I figured out something…it never FEELS easier because the goal is to do all three rounds straight legs, and I can’t do that, so I do as many straight as I can, then bend the legs and straighten for the rest. So it never gets “easy” or even close to it. Anyway, the abs challenge made those L holds about 5 times as easy as last time. Part 1 still kicks my ass, though (well, kicks my legs, really).

    Part 4: I used 2 20lb dumbbells (40lbs total) for the burpees rounds 1 & 2. For the swings, round 1 I used 2 10lb db’s and round 2 I gave 2 20lbs db’s a shot. 4:03 and 5:03.

    That was IT for me. This one would almost be considered full body–a lot of abs and even arms and shoulders. Great all around. I sadistically love the isometric workouts. :)

    • http://www.lovingfit.com Tatianna

      Ohh yes the straight legs all he way up is pretty hard, I remember the good old days where I could do 20 in a row on a trapeze, it’s much harder when the bar is moving, I need to build up to that level again.

  • oceansoul

    Hui definitely proud of me that I tried this one despite of Tati’s and everyone else’s scary comments ;) I couldn’t do the L-holds as I am currently far away from my dipstation just did squat hold again and let me say that did not make it easier ^^ – legs were on fire I think I was doing the 2.d round basically with something similar like the scream mask on my face. I could not picture my goals despite the one: Let it be over!! NOW!^^ I had to go a lot down on my knee during round 2/2 isometric kick backs. So I am gonna work on this the next time I give it a try. Thanks for coming up with this idea, changed up the style of workout! :) Did 3 wall plank holds/mc before and afterwards the new sun kissed abs routine which I loved loved loved! Definitely not easy and took me almost 13 minutes. Thank you so much Tati for the new Routine!! All the new exercises are so much fun! From tomorrow on I am off to the mountains for 2 weeks, so have a good time :)

    • oceansoul

      Oh and forgot to say I adore the outfit you wear in this one Tati! and I am impressed you could keep looking all stern and determined .. thats my next goal ;)

      • http://www.lovingfit.com Tatianna

        You are as sweet, thank you darling :) . I am happy you like the routine, I always try to switch things up cause I get bored really fast, got to keep inventing so you guys will always have fun :)

        • oceansoul

          Thank you I bet I will :) And I get bored really fast too, yet don’t worry I haven’t done one routine of you that I didn’t like and would do them all again :) You are doing a great job so thank you so much!! I wil miss looking at you page.

  • Gerri Lee Schafer

    September 6, 2012

    So, I modified and combined this and your Go Beyond WO into one that wouldn’t stress my shoulder. I kept part one just like here…..HARD…..part 2 like here, but I did elbow plank kick backs. Part 3 and 4 I got from Go Beyond, but modified again….I did part three as 10 x 10/10 medicine ball lunge hold / medicine ball side lunge knee up/twist but just holding the ball tight to my chest 10 lbs. Part 4 I modified the time challenge part and did 8 per leg pistols with my heel elevated, small leg assist up, no jump then 10 of the low jump knee tucks for time. 2:25 and 2:32

    thanks Tati for another great work out.

    I finished off with three attempts at negative dragon flags, managed to hold at 45 degrees for about 8 seconds. Then 5 x 1:00/1:00 high knee jog / jumping jacks for cardio.

    • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

      This sounds great! I love finding good mods when I’m injured. I makes me feel…not so injured! :)

      • Gerri Lee Schafer

        yes, kind of hard trying to work out 6 days a week and not burn out the lower body…lol….mixing it up pretty good I think though

        • http://www.lovingfit.com Tatianna

          OMG 6 days a week, that’s tough!

  • Naomi

    I think this is one of the hardest workouts I’ve done when it comes to strength, which is surprising considering it is mostly body weight..! Here is my summary:

    1)Those isometric squats with the star leaps, my legs were shaking by the third round…

    2) Then on to the mountain runners (the second time around I couldn’t make it all the way through, my shoulders just collapsed) with the isometric kick backs (had to skip the kick backs the second time and collapsed even here).

    3) The dreaded L-hold (I managed those pretty well) with the oh-so-tireing jump squats. Legs shaking from part 1.

    4) Lastly I used 5+5 kg dumbbells and a 10 kg weight plate for the swing. 03:10 and 03:33 was my time for those.

    Man… I thougth I was pretty strong, but I must have looked like a ninny swearing and collapsing my way through those exercises. A testament to the power of bodyweight, isometrics and plyometrics – and thanks to Tati for putting it all together into something spectacularly hard.

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    I did it today. Wow! this is a brutal workout but I like it so much feeling that burn. I followed with ZWOW#39 for only two rounds.
    Thank you!

  • http://www.lovingfit.com/ Lvette_1

    I was so sore from “Muscle Authority” I did not do lower body yesterday…I finished doing this 1 hour ago.
    I used by dip station and a set of 15lb dumbells.
    Warm up: 10 mins; Good Posture Challege: 3 mins:
    I also could not write down score for Part 1-3
    Part 4: 4:12 and 4:58
    Day 3 of week 4 of Bum & Thighs Challege. Last day of this challenge for me. I like that this targeted all the little muscle around the butt.
    Cool down and stretching for 10 minutes.

  • http://www.facebook.com/sandra.arroyo.16 Sandra Arroyo

    Whew! This was pretty tough! I had to take a lot of little breaks in between just so that I could keep going. Ahhh but I love a challenge, thank you!