This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.

Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.