Superset all 8 exercises and try not to rest between 15-10-5 reps.
15 reps followed by a 7 second isometric hold
10 reps followed by a 7 second isometric hold
5 reps followed by a 7 second isometric hold
This total upper body circuit blends isometric and isotonic resistance training, bodyweight suspension movements, and core work to build serious muscle definition, strength, and endurance — all in only 10 minutes.
This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.
Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.