Name: Playbook - Yuri Marmerstein - Quasi-isometric Full body circuit
Uploaded: 2021-01-18T11:48:08.939Z
Duration: 20 min
Description: Quasi-isometric Full body circuit

Really simple full body workout using isometrics and slow movements
This makes even very basic exercises incredibly challenging.
Can you slow down your push-up or pull up to the point that it takes one minute to complete a single rep?

I love this workout because it trains your whole body, builds strength and stability, and can be completed in 20 minutes.

Very simple but also very challenging and effective.

If the pull ups or push-ups are too difficult to achieve within the timeframe, try to avoid doing knee push-ups or rows. Instead do push-ups with the hands elevated, or do full range pull ups but use a light assist with the feet.

Three rounds total

One round consists of:
Two push-ups over 2 minutes
Two minute horse stance
Two pull ups over 2 minutes
One minute rest

The goal of each exercise is to move slowly and steadily to acquire total time of two minutes for the required two reps.
Try to move slow and steady so that the movement is almost imperceptible. This will clean your muscle in a completely different way, will help you understand the movement better, and build stability in the full range of motion.

We also don’t really get much rest in this work out because when you’re performing one movement, you are resting the other muscle groups. Because of that this is a great work out for time under tension, muscle pump, and even cardio.

The whole thing can be completed in under 20 minutes and trains nearly every muscle of your body

If necessary, you can scale down the push-ups by elevating your hands and scale down the pull ups by using a light support with the feet.

Regular push-ups performed as slowly as possible.

My personal preference is to be on the knuckles of my hand and on the tips of my toes

Slow pushups

Feet about double hip with, keep your back vertical and squat down until your thighs are parallel to the floor.

Hold for time and enjoy the suffering.

You can do whatever you want with your arms

Horse stance

Basic pull ups performed at a slow tempo
Your choice as to which grip you use, but I find under grip works very well for this one

Try to initiate the pool from the bottom with your shoulders before bending the elbows.
Keep an even temple, pull as high as you can, hold for a couple seconds at the top and then reverse the movement.

Keep everything slow, controlled, and even

Pullups

Quasi isometric workout

Quasi-isometric Full body circuit

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Amazing!!!! I’m so close to doing it with back against the wall. It’s just the fear holding me back

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Missing wrist warm up but otherwise it was cool

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It was just what this 72-year old body needs to start making real progress on my handstands.

Quasi-isometric Full body circuit

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