Today might be April Fool’s Day but Iso Strength Chisel is no joke!
For this workout you will need a few sets of dumbbells. A moderate weight is good and you will also need a lighter dumbbell for the last move. You will also need a bench, a pullup bar and a band (if you need to modify).
The rep count for this workout is the same for each move. You do a set of 10 reps and after you release the 10th rep you hold the next rep for 10 seconds and start back up for 10 more reps. You do not get a rest after the iso hold. You do three sets of this total. I call it 10 x 10 x 3 for shorthand. As per usual, if you do a move on one side, you do the total number of sets on that side before you move on to the other side. There is a quick stretch between moves.
The moves (after Autumn’s typical warm up for her Chisel workouts):
Sumo squat
Full range pushups
Bulgarian split squat (L/R)
Pullups or use the band w/ attachment to modify
Step up with side hold (L/R)
One-arm row on bench (L/R)
Sit-up C-curve hold (w/ light dumbbell)
Lateral raises
The workout ends with a stretch for the lateral raises and then a quick inhale stretch and that’s it. That is always disappointing to me but I just went on to do my own stretch after the workout.
This workout is a butt burner for sure. I’m sure I’ll remember the Bulgarian split squat tomorrow.
The moves weren’t really innovative and there are other workouts with iso holds but not having any rest between sets was really fatiguing. I’m sure this is the technique that leads to being chiseled.
I’d give the workout 3 3/4 stars out of 5. The lack of stretch at the end really disappoints me.
mistransformation 