Isometric Hold

15 min · Beginner

15-Minute Core and Carry

Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.

Includes isometric hold in linked exercises

30 min · Beginner

30-Minute Fat-Burning Circuit

Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.

Includes isometric hold in linked exercises

The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.

Includes isometric hold in linked exercises

A slow, controlled session for hips, shoulders and trunk. Great on recovery days or before a heavy session.

Includes isometric hold in linked exercises

Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.

Includes isometric hold in linked exercises

Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.

Includes isometric hold in linked exercises

Bench, pull-ups, rows and presses in classic muscle-building rep ranges.

Includes isometric hold in linked exercises

A complete muscle-building session that hits legs, push and pull in one hour.

Includes isometric hold in linked exercises

Power cleans, push presses and front squats for athletes who want to be fast as well as strong.

Includes isometric hold in linked exercises

Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.

Includes isometric hold in linked sessions

An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.

Includes isometric hold in linked sessions

A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.

Includes isometric hold in linked sessions

4 weeks · Beginner

4-Week Beginner Starter

Three short sessions a week to build the habit, learn the basic lifts and get moving again.

Includes isometric hold in linked sessions

6 weeks · Beginner

6-Week Fat-Loss Kickstart

Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.

Includes isometric hold in linked sessions

8 weeks · Intermediate

8-Week 10k Plan

Speed, tempo and long runs plus one mobility day to run a strong 10k.

Includes isometric hold in linked sessions

Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.

Includes isometric hold in linked sessions

Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.

Includes isometric hold in linked sessions