Sculpted Upper Body // Dynamic + Isometric Workout

This upper body workout was brutal. I knew when I previewed it that it would seriously challenge me but wow. Several times during the third set of the isometric moves, the muscles being worked started trembling. Heather Robertson‘s workouts are always effective and they are usually fun. This workout was not one of her fun workouts. It was very hard. But it was doable and so very effective that I will feel compelled to include it in my rotations every so often. Sculpted Upper Body // Dynamic + Isometric Workout consists of 8 supersets that are repeated 3 times. The supersets consist of one traditional exercise paired with one isometric exercise. The exercises are done interval fashion: 30 seconds of work followed by 10 seconds of rest. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. During the recoveries Heather demonstrates your next exercise.

Since you repeat each superset 3 times, the burn really builds. It will also affect your weight choice. I used lighter weights than I would use if I were doing normal sets with longer recoveries–and no brutal isometric hold afterwards! But man did I feel every single exercise. And during those isometric holds, I was watching that count down clock.

Sculpted Upper Body // Dynamic + Isometric Workout is 43:31 minutes; 5 minute warm up and 5 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5 pound dumbbells. The weights listed below are what I used.

  1. Push back & tap (in straight arm plank, do one push up then push glutes back to heels, bending knees, return to plank and tap hand to opposite shoulder, alternate sides)
  2. Hold plank (hold elbow plank for entire interval)
  3. Repeat 1 & 2 two more times
  4. Arnold press (12# DBs)
  5. Fist pump hold (arms are raised to shoulder height straight in front of you, elbows are bent so palms are facing your face, do small pumps, pushing DBs upward) (8# DBs)
  6. Repeat # 4 & 5 two more times
  7. In & out curls (alternate traditional bicep curls with wide bicep curls) (12# DBs)
  8. Bicep curl hold (hold a half bicep curl isometrically–sometimes it looked like Heather was doing little pulses) (8# DBs)
  9. Repeat #7 & 8 two more times
  10. Around the world (hold DBs in front of thighs w/ palms facing forward, raise straight arms out to sides and overhead until ends of DBs touch then return to start, drawing a circle with DBs) (5# DBs)
  11. Lateral hold (extend arms DBs out straight to sides in a T and hold isometrically the entire interval) (5# DBs)
  12. Repeat #10 & 11 two more times
  13. 30 seconds rest
  14. Alternating tricep kickbacks (12# DBs)
  15. Tricep squeeze (hinge forward and raise arms straight behind you, pulse DBs toward each other) (5# DBs)
  16. Repeat #14 & 15 two more times
  17. Plank & row (renegade row) (20# DBs)
  18. Superman hold (lay on stomach on mat, arms extended straight in front of you, raise arms/head/chest/legs and hold isometrically the entire interval)
  19. Repeat #17 & 18 two more times
  20. Chest press (lay on mat, knees bent and feet on mat, raise hips/glutes and hold isometrically while doing chest press) (15# DBs)
  21. Hold V press (still in same position as #20, hips/glutes raised and held isometrically, open arms out to sides in a V, hold this position isometrically the entire interval) (8# DBs)
  22. Repeat #20 & 21 two more times
  23. Hold full plank (hold straight arm plank the entire interval)
  24. Half burpee (full burpee minus the push up)
  25. Repeat #23 & 24 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


3 thoughts on “Sculpted Upper Body // Dynamic + Isometric Workout

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