10 MIN ISOMETRIC UPPER BODY WORKOUT | Follow Along with No Equipment at Home

Hello everyone!

This is a 10 minute follow along isometric workout focusing on the upper body!

The entire upper body will be working on the holds. Try to really engage the muscles to the maximum and hold the contraction.

The shoulders, triceps, core arms, chest and back will be working to keep the contraction. However your core muscles and lower body will be working also on many of them movements to support and balance you!

All you will need is a mat and a wall (optional if performing handstand) and no equipment. The isometric holds are held for 20 seconds with 10 seconds to get ready for next hold.

The routine is as follows:

Half push up
Full push up
Tricep push up
Wide push up
One arm plank
One arm plank
Side plank
Side plank
Pike
Pike push up
Crow
Superman palms down
Superman palms facing
Rear fly palms down
Rear fly palms away
Lat squeeze
Wide plank
Dips
Handstand
Handstand lower

I hope you all enjoy this workout as much as I did! And remember, it’s your workout so change to your ability throughout and push yourself!!!

Cx

Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

[amariw]

Hey Caroline! As a gymnast, I love workouts that incorporate handstands. This was a nice quick burn!

[cobra]

I loved this! How could I miss this last year!?! Please more body weight workouts! I adore how you design them! Thanks for your incredible creativity!

[jopalmer]

It was great and doable apart from Crow pose and those handstands, although I think this is more a confidence than strength issue in my case. Thank you Caroline, isometric strength work is fantastic for defining the body.

[Lorena-mhzd]

This was so hard, i landed on my face while attempting to do the crow🤣😭, but I love that it is so challenging, plz do more like this one, I rlly need to build upper body strength ❤

[fiorellamartino]

I did it today as upper body warm up! Brilliant! 🌟

[shubhanag]

After Day 7, Epic 2, this was so tough! Here's another Thank You, Caroline!

[ellajo]

You, Caroline...are literally our very own Superwoman. I like the isometric exercises. I can do them, hold the position. I don’t have the strength in my upper body to do normal push-ups but these work for me.

My body is really responding to your workouts. My triceps are killing me today!

Hope you’re well. Thanks for the great content.

[aurelienjagot]

Brilliant. Cheers from France. Keep going

[matthewalmond]

Another great, intense workout. Every routine you produce is just so good! Can’t do handstands though...but pike is good alternative as you very helpfully suggested!! Thanks again. Matthew

[FlossontheMill]

Thank you Caroline for a great isometric workout. I did this along with some more of your short videos as my active rest day from Epic Heat 🔥. I wanted to give my legs a rest 😆💥. Thank you for reminding me about the crow pose and that I could do handstands, I haven't done any in a while!

[SilvinaAMaier-kfti]

Hola Carolina.Me encanta el entrenamiento isometrico.SALUDOS desde ARGENTINA.

[shashikumar-edfs]

Hi Caroline, you are awesome ... you are making all these workouts very easily

[Ziggimugglemeeple]

Thank you Caroline. I did this after your Epic III day 43 and I didn’t think I’d be able to do the crow or handstand push up but I didn’t do badly and I feel great! Thank you for pushing us out of our comfort zones and showing us we can do these things if we try.

[sharonrobinson]

'Bout ye! This is beezer! Using these exercises to assist with my dance training. Thanks! 👏💜

[madeline]

This is perfect! Was looking for a much more challenging body weight upper body workout and I think I found it!

[consuelo]

Interesting workout, you can feel any muscle burning 💪🏻🔥🔥🔥.
Will try something longer soon 👊🏻

[haledragon]

everything you put out is just great stuff, Ill be sure when I get back home from work, I`ll do this.
thanks again!
besos!

[btrfliesva]

Great slow paced strength building workout here. The Crow position ended up being more of Crow “pulses” since I didn’t have the balance to hold it but a few seconds at a time. And I needed help from my mom to help me get up into the handstand and she had to be my spotter to make sure I didn’t fall. But I attempted it and with practice maybe I’ll get better . This is definitely worth a try for all varying fitness levels to do what you can!

[karinekmk]

Another great one ! Handstand is not for me, so I held plank instead, and did pike push ups while you were performing handstand lowers. Noodle arms, hello 😀 Thank you so much, Caroline!!

[alexandrarinaldi]

It looks easy, but very hard to follow! Thank you so much! Nice weekend😚