Overcoming Isometrics Balcony Workout
Intro
Warm-Up
Intensity/Duration/Rest
OCI Posture Library
Video Workout
Wrap Up
Safety Note: Like any activity involving speed, equipment, balance, and environmental factors poses some inherent risk. The author advises readers to take full responsibility for their safety and know their limits. Before applying the stances in this post(or previous) do not take risks beyond your level of experience, aptitude, training, and comfort level.
Intro
Below…far below I have a video of a sample overcoming isometrics workout (OCI) to give you an idea of what start to finish looks like. This can be for many fitness levels. The video is 20 minutes long but I’ve placed some pictures down below of some of the main postures I used both during the warm-up and during the workout.
There are youtube videos with dudes doing just push-ups or burpees throughout and the video is more than 30 or 45 minutes. I’m trying not to do that or have you strapped to the chair to watch the entire workout.
My intent is to give you the important stuff up front and allow your imagination to run wild. I’m sorry, OCIs aren’t as sexy or cool as a heavy bench press, an Olympic lift, or a muscle up. So videos with this type of training can be boring unless some sick beats are playing in the background.
But OCIs should be an important part of our exercise diet and when used correctly it is the perfect catalyst for improvement in any area.
It is an important base.
Warm Up
The main goal of a warm-up is to get your joints, muscles, and nervous system primed and ready for action. This can be done with OCIs, it can be done with brisk walking, and it can also be done with light calisthenics. A good sign that you have warmed up is a slightly elevated body temperature.
But if you’re using OCIs they will be at a lower intensity than your actual workout.
Intensity/Duration/Rest
All OCIs during the workout portion were performed at a higher exertion in the realm of 65 -75%. Keep in mind that this is a perceived level of exertion. Over time you will be able to gauge better how hard you are pressing, pulling, or rotating.
Duration for the generating of force was at minimum six seconds at the most eight.
For the rest period, it was five deep breaths in between my times of exerting force but it can be as high as ten.
OCI Posture Library (In the video)
Wall Press
Wall Punch(Open Hand)
Side Wall Press
Double Tricep Towel Extension
Towel Bicep Curl
Towel Chest Fly
Low Curb Leg Press
Straight Arm Lat Pull
Video Workout
Wrap Up
With minimalist training, your workout is only limited by your imagination.
Thank you for making it to the end and let me know your thoughts below.
Until next time…
