ISC - Body Recomposition: Training by Adam Robinson in TrainHeroic

Perform For Sport

General Fitness, Strength & Conditioning

Coach

Adam Robinson

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 App app to view and log training
Program Training

$25

Get ISC - Body Recomposition

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!

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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.

Sample Week

Week 1 of 8-week program

Monday

Body Recomposition: Week 1 Day 1

Prep

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

Back Squat (ISC)

4 x 10

DB Floor Press (ISC)

4 x 10

DB Walking Lunges (ISC)

4 x 10

Gorilla Row (ISC)

4 x 8

Conditioning

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

Plank (ISC)

3 x 0:30

Alternate V-Ups (ISC)

3 x 10

Tuesday

Body Recomposition: Week 1 Day 2

Prep

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

Bench Press (ISC)

4 x 10

Heels Elevated Goblet Squat (ISC)

4 x 10

Ring Row

4 x 10

KB RDL (ISC)

4 x 10

Conditioning

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!

Side Plank (ISC)

3 x 0:30

Sit Up (ISC)

3 x 15

Thursday

Body Recomposition: Week 1 Day 3

Prep

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

Deadlift (ISC)

4 x 10

DB Shoulder Press (ISC)

4 x 10

Goblet Squat (ISC)

4 x 10

Supinated Barbell Bent Over Row (ISC)

4 x 10

Conditioning

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

Deadbug Holds with Stability Ball (ISC)

3 x 0:30

Stability Ball Roll Out (ISC)

3 x 8

Friday

Body Recomposition: Week 1 Day 4

Prep

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

Barbell Shoulder Press (ISC)

4 x 10

DB/KB Split Squat (ISC)

4 x 10

Banded Pull Up (ISC)

4 x 6

Single Leg Elevated Hamstring Bridge (ISC)

4 x 10

Conditioning

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

Hollow Body Hold (ISC)

3 x 30