Hold on for This Home Workout to Challenge Your Muscles

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.


WODFitters Resistance Set




Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the most recent session. You’ll mostly be performing moves to target your posterior chain—but there’s some arm work in there for good measure, too. All you need for this isometric hold-heavy routine is a wall, some room to work, and a resistance band. Don’t have one handy? Check out this set from WODFitters.

Ebenezer Samuel’s Home Iso Hold Workout


Perform 3 sets of each exercise (2 for Spider Lunges)

Bear Plank Hold – 10 seconds

Thoracic Rotations – 10 seconds

Spider Lunges – 20 seconds on, 20 seconds off


Perform 3 sets of each exercise unless otherwise noted

Band-Resisted Glute Bridge – 10-second hold, 20 seconds of reps, 30 seconds rest

Banded Lateral Step to Squat – 30 seconds on, 30 seconds off

Archer Rows – 10-second row hold, then 20 seconds of reps, then repeat on other side (no rest between sets)

Pushup – Hold 10 seconds, then 20 seconds of reps, 20 seconds rest


Kneeling Banded Biceps Curls + Close Grip Pushups – count down from 8 reps down to 1

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Men’s Health


Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.

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