Isometric Training – Sunshine Pop Workout

May 8, 2012 by



Hi Everyone,

Today I have another fun lower body workout which includes isometric training in the first part of the routine.  As you know if order for our body to keep progressing we have to switch the style of our training all the time, because our body adopts to training very fast if we don’t change it, we will hit plateau, that can be frustrating.  This routine will throw your body for a loop!

Before I explain your the workout I would like to say Thank you to Lilija for being a sweet Angel and sending me a new Gymboss, because on my old one the clip broke :(, and now I have a whole new timer with a full on working clip :).

As some of you already know if you are friends with me on Facebook that last week I hit a really rough patch and things seemed to crumble pretty quickly.   Right now things are still getting worked our and I pray that they do, if things do end up working out and I’m staying positive and keeping my hopes up, then I will share more details with you guys on what happened.

I’m just a big believer that when we have problems it’s best to keep the details to our selves until things workout, because when we share the negative things with others, we our selves as well as others invest energy into those things which makes bad things happen even more like plague.  I always teach people to look for lessons in life and not problems, and invest your energy only into positive outcomes, then the negative will disappear.   From my personal experience when life shakes us to the core it means that there is something we are not seeing clearly, and we have to get out of our comfort zone and look closer.  That’s how we find solutions.  In order for us to discover something new we have to let go of something old, it’s part of the 11 Laws of the Universe, or to be exact it’s the Law Of sacrifice.  We need to sacrifice something old to discover new possibilities, we need to not spend time mourning what’s lost only then the new things will freely come into our life.  If we sit around crying and thinking why why why is this happening then we are blocking our energy and we will become stuck until we learn to let go.

Now let’s workout!  But not before warming-up first 🙂 and practicing the proper exercise form in the mirror.  



Workout Explanation


Please make sure you watch the workout recap part of the video, because some of the exercises like ” Skater Lunge ” look deceiving in the video and need a proper explanation.

In this workout I was using a proper form, my timer, my 40 lbs Versa Fit Bag from Power Systems
, and a pair of 20 lbs dumbbells ( 10 lbs each ).  This workout is broken down into 2 parts and you will complete both 2 parts for the total of 3 rounds.


Part One – Isometric Interval Training

Set your timer for 2 intervals of 11 seconds and 11 seconds for the total of 10 rounds.  Or you can set your timer for 1 interval of 11 seconds and the total of 20 rounds, you pick :).  There is only one exercise and you will quickly switch legs as the timer beeps, trust me this is a lot harder then it looks so don’t bring your pillow !


  • Weighted Isometric Back Lunge – Keep your abs pulled in at all times and your back straight, try not to take any breaks at all and push really hard!


Part 2 – Proper Form Time Challenge

Set your timer as a Stopwatch.  There is 4 exercises.


  • Dumbbel Swing – 30 reps
  • Skater Lunge – 20 reps each leg
  • Proper Form Jump Tuck – 30 reps
  • Weighted Toe Raises – 25 reps


Both parts of this routine are done 3 times total.  I was totally done after this workout and I didn’t do any cardio.  But if you have a few lbs you need to loose then you can do 10-15 minutes of very light cardio ( not intense cardio or you will loose muscle ).


My scores

Part 2

Round one took me 5 min and 37 seconds, Round 2 took me 6 min and 54 seconds, Round 3 took me 7 min and 21 seconds.



Fitness Tip –

If you guys ever notice in my videos that I almost never move my face muscles when I workout, I hope you know that I do that on purpose, it comes with practice though.  When we workout the only muscles that should be working are the one’s we are working on, our face always needs to be in a relaxed state then you will create better results on your body.

Another thing that is absolutely necessary when we workout is visualization.  When we workout we need to visualize that our body is burning fat and building muscle, we have to feel it and concentrate on that, our mind is as much part of this process as our body, don’t’ ever think that you can build your body without involving your mind.  The mind is the one that gives results, exercise only stimulates the muscles but if you want to look a certain way, you have to have it down to a detail in your mind.


PS – I’m not sure if you noticed but I’ve started naming my workouts after my favorite China Glaze nail polishes, cause I am a bit of a polish freak LOL :).  I just though it was a fun and original Idea and it fits me very well :).

I also wanted to share with you another cool fitness site I found – Konkura Sport.  It is a website where people from all over the world share their fitness challenges and you compete agains each other.  Check it out it’s fun :).



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