ISC - Body Recomposition: Training by ISC Gym in TrainHeroic

Ipswich Strength & Conditoning

General Fitness, Strength & Conditioning
Coach
ISC Gym

ISC - Body Recomposition is the perfect programme for those looking to change thie body shape, drop body fat and improve their overall fitness and health. The programme is not only a programme which focuses on weight loss but it's approach will help you gain muscle. Increasing your muscle mass can help improve body tone, build overall strength as well as increase the amount of calories you burn in a workout. Through a combination of resistance training and cardiovascular interval training 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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CHANGE YOUR BODY SHAPE
Lose body fat, increase muscle mass and tone while also improving your overall fitness and health. A combination of resistance and conditioning work can help ensure you get the most out of training session!
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IMPROVE YOUR OVERALL FITNESS
Every session finishes with a tough cardio challenge. Combining this with a strength based circuit can have high levels of success when looking to change your body shape and tone. Not only can a reduction of body fat be the goal, this will ensure your fitness levels are consistently improving throughout the programme.
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ONLINE S&C
All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Monday
Body Recomposition: Week 1 Day 1

Prep

A

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

B1

Back Squat (ISC)

4 x 10

B2

DB Floor Press (ISC)

4 x 10

B3

DB Walking Lunges (ISC)

4 x 10

B4

Gorilla Row (ISC)

4 x 8

Conditioning

C

Every Minute On the Minute (EMOM: 20 mins) Perform the exercise for the required time and rest the rest of the minute - for example skip for 45 secs then rest the last 15 secs before starting the next exercise. Skipping x45 secs Push Ups x30 secs Farmers Carry x45 secs Mountain Climbers x30secs

D1

Plank (ISC)

3 x 0:30

D2

Alternate V-Ups (ISC)

3 x 10

Tuesday
Body Recomposition: Week 1 Day 2

Prep

A

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

B1

Bench Press (ISC)

4 x 10

B2

Heels Elevated Goblet Squat (ISC)

4 x 10

B3

Ring Row

4 x 10

B4

KB RDL (ISC)

4 x 10

Conditioning

C

30 secs on: 30 secs off x10 (20 Mins) Bike (Target 70+ RPM) Ski Erg (Target 10+ Cals) Can change the two exercises for whatever equipment your gym has!

D1

Side Plank (ISC)

3 x 0:30

D2

Sit Up (ISC)

3 x 15

Thursday
Body Recomposition: Week 1 Day 3

Prep

A

ISC Mobility Circuit 3

Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10

B1

Deadlift (ISC)

4 x 10

B2

DB Shoulder Press (ISC)

4 x 10

B3

Goblet Squat (ISC)

4 x 10

B4

Supinated Barbell Bent Over Row (ISC)

4 x 10

Conditioning

C

Every Minute On the Minute (EMOM): 20 mins Battle Ropes x30 secs Jumping Lunges x30 secs

D1

Deadbug Holds with Stability Ball (ISC)

3 x 0:30

D2

Stability Ball Roll Out (ISC)

3 x 8

Friday
Body Recomposition: Week 1 Day 4

Prep

A

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

B1

Barbell Shoulder Press (ISC)

4 x 10

B2

DB/KB Split Squat (ISC)

4 x 10

B3

Banded Pull Up (ISC)

4 x 6

B4

Single Leg Elevated Hamstring Bridge (ISC)

4 x 10

Conditioning

C

30 secs on: 30 secs off: 5 Rounds (20 minutes) KB Swings x30 secs Bear Crawl x30 secs Burpees x30 secs Squat jumps x30 secs

D1

Hollow Body Hold (ISC)

3 x 30

D2

Bird Dog (ISC)

3 x 5

The Proof
verified-athlete-avatar Katryna Yule

ISC Gym Member

Verified Athlete

""This programme helped me focus my training and achieve my goals. Focusing on both resistance and conditioning made the workouts challenging but I always felt like I was improving""

verified-athlete-avatar Kay O'Reilly

ISC Member

Verified Athlete

""Alongside a solid nutrition plan from ISC Gym I mananged to not only improve my strength and overall lifts, but lose weight and change body shape at the same time""

ISC - Body Recomposition