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Flexotonics: Isometrics Meets Isotonics

Primary Goal: Increase Strength and Endurance

Type: Full Body Training  

Level: Beginner Days Per Week: 6  

Equipment: Bodyweight

 

 

 

 

 

 

 

Monday Wednesday Friday 

Circuit - 2 sets of 10 reps

Squats

Toe Touches

Pushups

Pullups

Supermans

Situps

Tuesday/Thursday/Saturday

Circuit - 2 sets of 10 reps

Lunges

Table Makers

Military Presses*

Bent Over Rows*

Side Bends 

*For these exercises, I recommend that you use a light weight if you have access to one. Light dumbbells, a resistance band, bricks, or even milk jugs filled with sand will work great. However, the beauty of Flexotonics is that none of those things are necessary. As long as you focus on flexing the right muscles throughout the movement, you will get the workout that you need.

Each set should be done with a strong flex. The first set is slow and the second one is fast. You can also do a third set where you don’t flex at all, just go through the movement. For better fat burning results, include 10 to 15 minutes of moderate pace cardio after every workout.

About Jake Long
In late 2014, Jake co-founded FitnessJunkies.com with his brother Ryan. Jake is a NASM certified personal trainer and has been blogging on health and fitness since 2011 when he started JakesHomeWorkouts.com.