7
ISOMETRICS
(STRENGTH BUILDING)
• Static hold of 7 – 10 seconds using 60% – 80% of maximum effort.
Break joint angles of exercises into thirds. Example. all the way extended,
halfway contracted, and fully contracted. Perform hold at each joint angle.
ISOTONICS
(MUSCLE DEFINITION)
• Exercise involving eccentric and concentric contractions.
ISO-MOTION
®
(MOVEMENT PERFORMANCE)
• Maintain your isometric hold while moving through your body’s natural
full range of motion.
ENDURANCE
(MUSCLE STAMINA)
• Slow and deliberate compression and release with high repetition.
RESILIENCY
(CARDIO AND MUSCLE RECOVERY)
• Rapid compression and release with high repetition.
MAINTENANCE
(PRESERVE CURRENT FITNESS LEVEL)
• One set of isometric and isotonic combination for each muscle group,
one time per week.
FOUNDATIONAL STRENGTH
(1 SET)
• Target duration (15-30 minutes).
MUSCLE ENHANCEMENT
(2 SETS)
• Target duration (30-45 minutes).
PEAK PERFORMANCE
(3 SETS)
• Target duration (45-60 minutes).
KEY TO WEIGHT LOSS IS REDUCING DAILY CALORIE INTAKE
• Portion Control
• Healthier selection (avoid processed foods and added sugars)
ROUTINE VARIATIONS
Choose one or a combination for your desired results.