This workout involves some murderous isometrics.
In our third instalment of the Enterprise Fitness Home Workout Series, we share a full body workout you can do anywhere with minimal equipment. Perform the exercises with just bodyweight, or add bands and light weights for added resistance.
Enterprise Senior Coach, Adrian Faranda, walks you through each exercise with both beginner and advanced options.
A SERIES
Bulgarian split squat hold x30 sec
15 sec rest
Bulgarian split squat, x8 reps each side @ 4010 tempo
90 sec rest
3 to 4 sets
B SERIES
Towel row hold x20 sec
15 sec rest
Kneeling High Band Row @ 5010 tempo
90 sec rest
3 to 4 sets
C SERIES
Door Lateral Raises 6 x 6 sec hold
15 sec rest
One arm lateral raises x12 reps @ 3012 tempo
90 sec rest
3 to 4 sets
FINISHER
50 Reverse Crunches
Try it out and let us know how you went!
NOTE: to ensure you are making the most your session, here are some basic principles to follow:
Working with RPE or RIR
Rate of Perceived Exertion, or Rep In Reserve are ways to measure exercise intensity. With limited to no equipment it is important pay attention to how much you can actually do.
We give you target reps to aim for, BUT if you can do more, then do more. If our targets are too challenging, then do less.
Make Every Rep Count
During EVERY rep, create as much tension in the working muscles as you can – think mind-muscle connection. Make use of strategies such as slow eccentrics, controlled pauses and isometric holds, in order to create better movement understanding.
Use exercise tempo; we write this as a 4 digit number; it refers to the pace at which each part of the rep is performed:
- First number: the eccentric phase, i.e. the ‘lengthening’ of a muscle, or any time you’re moving WITH gravity
- Second number: the pause immediately after the eccentric phase
- Third number: the contraction phase, i.e. when the muscle is shortened or moving against gravity
- Fourth number: the pause immediately after the concentric phase in a contracted (or shortened) position
