Hey, I’m Jake of Body by Jake and wow, we’ve got an Energizer for you today. It’s an isometric hustle. I’ve got Joey and I’ve got Miles here and we’re going to have some fun. And here we go. Ready? Clap the hands together and we’re doing isometric.
So we’re going to push out now. What we’re going to keep doing is we’re going to resist. Push the pressure against your hands. Visualize, right? A brick wall in front of you and you’re pushing through that brick wall. And bring it right back.
Push through the brick wall, and bring it right back. Resist! Great for the arms, great for the chest. Stomach nice and tight, squeeze that buttisimo. Breathing normally. Keep those reps going. Breathe, smile. And here we go. The isometric hustle – working the chest. Let’s get a few more reps, a few more reps. Here we go. Couple more times, really great. You don’t think it works. I want you to try that!
Now, we take our hands, bring it straight up in the air. Straight up! Good, and bring it down. Push it straight up. Saying a nice prayer! And bring it right up. Good! Stomach nice and tight – really important – keep the stomach tight. Right? Keep those abs flexed, squeeze that buttisimo as tight as you can and remember: resistance!
Resistance – isometric training. Using your own body weight. Working the shoulders here, working the abs, working the bi’s (biceps) and tri’s (triceps) and forearms. Keep it working, bring it up and down.
Pick up the pace a little bit. Now watch how we do this. We’re only doing this but three minutes. This is all we have. This is all you need to do. Perfect. Perfect. Now, we’ll turn it around and push down.
Good! Bring it up and push it down. Bring it up and push it down a few more times. Keep pushing. Well done. Great for the shoulders. Relieves the stress and tension of your neck. Keep it working. And now we’ll do the LeBron, right? We do this like this: push and down, boom and boom.
Yeah, that’s it. Good, but we’re pushing down. Don’t make it easy on yourself. You really want to push, which is resist right? Keep it going. Keep it going. Get the cardio going. Nice and easy.
Yeah, it’s big smile, feeling good, keep it working. Keep it working. Couple more times. Yes, get those knees up get those knees up man. You’re just feeling great. It’s going to be an awesome day. Awesome day. Now we go to bicep curls. Let’s do it together.
Bicep curls bring it up and down. Resist. Bring it up and down. Perfect! Stomach nice and tight. I’m going to keep making you do that. Squeeze that buttisimo as tight as you can.
Keep it working. Biceps, yeah! And up and down. Now alternate. Alternate. Squeeze and squeeze that’s right. Now turn to the side, turn to the side for a kick out for the tri’s (triceps), for the tri’s (triceps). Nice. Nice. Kick it all the way out.
Yeah, look how perfect this exercise is! All using your own body weight. Resistance. Visualizing success. Breathing normally. Turn to the front guys, and let’s finish with an alternating bicep curl because we are feeling very, very awesome.
“Remember we’re breathing normally, taking it at your own pace. Ease into it, have some fun and remember to smile.”
To reduce and avoid injury, you should check with your doctor before beginning any fitness program. You perform any exercises at your own risk. BlueCross® Blue Shield® of Arizona (BCBSAZ) and Body by Jake® are neither responsible nor liable for any injury or harm you may sustain as a result of performing any exercise. Body by Jake is independent of BCBSAZ.
Blue Cross, Blue Shield, and the Cross and Shield Symbols are registered service marks of the Blue Cross Blue Shield Association, an association of independent Blue Cross and Blue Shield Plans.