Workout 1
Session 1- Wall sit 0:20
Lower Body Isometrics Workout
Twenty bodyweight squats, a twenty-second wall sit and five more squats make one round, with repeats chosen as needed.
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Every workout, as Catalyst would give it to you.
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 2 | 0 |
| Quadriceps | 2 | 0 |
| Adductors | 0 | 2 |
| Spinal erectors | 0 | 2 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | 1 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
One round is twenty bodyweight squats, a twenty-second wall sit, then five more squats. Choose another round yourself when appropriate. Increase reps or hold time only when the current work feels easy and you decide on the new amounts. There is no automatic increase or fixed rest period. Repeat on days you choose; there is no fixed weekly frequency.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Lower Body Isometrics Workout in Catalyst
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