Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience.

These ancient fighters developed techniques from martial arts, yoga, and other disciplines to prepare for combat.

Now, I’m excited to share Warrior Flow Isometrics for 50+, a new program crafted to tap into this ancient wisdom.

You’ll build lean muscle, protect your joints, and boost strength – all with a program specifically designed for men and women aged 50 and up.

Click the link below to learn more and get the complete plan at an exclusive early bird price:

-> ​New 28-day Isometrics program (specifically for 50+)​

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Check out a sample workout in the style of the program below:

22-minute Warrior Flow Isometrics workout for 50+ [free sample]

Hold each exercise for 30 seconds total; that is, 10 seconds in each of the positions. Do all five exercises one after another, allowing 15–30 seconds to change exercises as needed, and then rest for 1–2 minutes. Repeat the circuit three times in total, or start with two rounds and build up.

Keep breathing throughout every hold. Ease off if you need to hold your breath or strain, and use a comfortable, pain-free range of motion.

Exercise 1: Squat Hold

— Position 1: High Squat – Light bend in the knees; whole foot planted, chest up.
— Position 2: Mid Squat – Lower halfway, keeping your feet planted and knees tracking in line with your toes.
— Position 3: Low Squat – Lower to your deepest comfortable position without losing tension or posture.

Hold: 10 seconds in each position, for a total of 30 seconds.

Exercise 2: Plank with Knee Lift Hold

— Position 1: High Plank – Place hands on a sturdy countertop or bench OR on the floor for a harder option, then step your feet back; keep your body straight and core tight.
— Position 2: Right Knee Lift – Draw the right knee toward your chest only as far as you can without rounding your back or letting your hips sag.
— Position 3: Left Knee Lift – Return the right foot, then draw the left knee toward your chest while keeping your core engaged.

Hold: 10 seconds in each position, for a total of 30 seconds.

Exercise 3: Reverse Snow Angel Hold (Shoulders/Upper Back)

— Position 1: Start Position – Lying face down, arms extended overhead, palms facing down; lift arms slightly while keeping your chest down and neck relaxed. Shorten the overhead reach if needed.
— Position 2: Mid Sweep – Sweep arms out to the sides to a “T” position, keeping the lift small and shoulders away from your ears.
— Position 3: Low Sweep – Continue down with arms toward the hips, palms facing each other; gently squeeze shoulder blades together.

Hold: 10 seconds in each position, focusing on engaging the upper back for a total of 30 seconds.

Exercise 4: Three-Point Bridge Hold

— Position 1: Full Bridge – Feet flat, knees bent, hips lifted, arms resting on the floor beside you.
— Position 2: Left Foot Lifted – Keep the left knee bent and lift the left foot slightly off the floor, keeping hips level.
— Position 3: Right Foot Lifted – Return the left foot, then lift the right foot slightly off the floor, keeping hips level and core engaged.

Hold: 10 seconds in each position, for a total of 30 seconds. Keep both feet planted throughout if needed.

Exercise 5: Bent-Knee Hollow Body Hold Abs/Core

— Position 1: Basic Hold – Lie on your back with your head resting down, arms at your sides, and hips and knees bent to approximately 90 degrees; keep your lower back gently against the floor.
— Position 2: Right Leg Extension – Extend the right leg only as far as you can while keeping your lower back against the floor; keep the left knee bent.
— Position 3: Left Leg Extension – Bring the right knee back, then extend the left leg while keeping your lower back against the floor.

Hold: 10 seconds in each position for a total of 30 seconds. Keep both knees bent throughout if needed.

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Build lean muscle, protect your joints, and boost strength – all with a program specifically designed for men and women aged 50 and up.

Imagine setting your body up for lean muscle building, blood pressure reduction, and pushing your cardiovascular system like a HIIT session-all while protecting your joints and minimizing injury risk!

Learn more and start today at the link below:

-> ​New 28-day Isometrics program (specifically for 50+)​​

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert & Strength Specialist
ForestVanceTraining.com

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