Thanksgiving Weekend here in the US is officially over.

And honestly… this past stretch was intense!

The original plan was to slow things down a bit… but between running the studio, pushing through the holiday week, and staying on top of my degree work… it’s been kind of a grind.

Today was the first real moment I’ve had to take a breath.

So instead of blasting you with another promo…

I want to send you a workout ;)

This one is very similar to what I did on Thanksgiving morning — at home, limited space, cold outside, no excuses.

It’s built from the same foundation as my Warrior Flow Isometrics system.

It blends:

– Isometric strength
– Controlled yoga-based movement
– Core tension and joint integrity
– Real-world, usable strength

You’re building strength and mobility at the same time — not just stretching for the sake of stretching.

Here’s today’s Warrior Flow Isometrics Workout:

Hold each exercise for 30 seconds, broken into different positions—10 seconds in each position. Rest 15 seconds, then move to the next exercise. Rest 60 seconds between rounds; do 3 rounds total:

Crescent Lunge Hold

• Position 1: High Lunge – Slightly bent front knee, back leg extended, spine tall.
• Position 2: Mid Lunge – Lower the hips, bending the front knee further.
• Position 3: Low Lunge – Sink completely into the lunge with a 90-degree angle in the front knee.

Warrior III Bend and Straighten Hold

• Position 1: Bent Leg – Begin with the back leg bent and close to the planted leg, arms reaching forward, core tight.
• Position 2: Extended Leg – Slowly extend the back leg fully, reaching into Warrior III position, with arms and back leg creating a straight line.

3-Position Push-Up Hold

• Position 1: High Push-Up – Full plank with arms fully extended.
• Position 2: Mid Push-Up – Lower halfway, elbows bent at 90 degrees.
• Position 3: Low Push-Up – Lower to just above the ground.

Locust Pose Hold

• Position 1: Low Lift – Chest, arms, and legs slightly lifted.
• Position 2: Mid Lift – Arms and legs parallel to the floor.
• Position 3: Full Lift – Lift as high as possible, squeezing glutes and back.

Dead Bug Hold

• Position 1: Arms and Legs Up – Hold with arms up and knees bent.
• Position 2: Extend Right Arm and Left Leg – Lower without lifting the lower back off the floor.
• Position 3: Extend Left Arm and Right Leg – Repeat on the other side.

OPTIONAL FINISHER – HIIT Workout #1 (can also do on off day):

30 seconds kettlebell squat -> press (alternate sides each set) or burpees or other high-intensity move, followed by 60 seconds rest.
Repeat 8 times.

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If you’re stuck in your basement, garage, or living room because of weather…give this one a try!

Now, real quick — here’s where all of this is headed long term:

-- Kettlebell.
-- Isometrics.
-- Steel mace.
-- Yoga.
-- Recovery.
-- Even the Sober Warrior work.

It’s all one unified system for strength, movement, and resilience — just expressed through different tools.

On that note…

Over the past couple of months, I’ve been going through a steel mace certification process to deepen my own training and coaching with the tool. Right now, I’m finishing up the final video submissions for that.

I’m not formally rolling out standalone steel mace programs yet.

But here’s what I will do:

If you grab Warrior Flow Isometrics using the link below, I’ll include a bonus package of steel mace flows I’m personally developing and training with right now.

You’ll get:

– The first two steel mace flow recordings immediately
– Plus all remaining recordings as I finish them over the next month

No extra charge — just a bonus for people inside Warrior Flow.

Use this link -> Warrior Flow Isometrics + Steel Mace Bonus​

– Forest

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