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You can do Isometric Bodyweight exercises and you can do weighted isometric exercises. Start doing both in your Workouts for maximum benefit! You name the body part to target and there is an isometric exercise for it. You can work all the muscles of the body with this style of training. These exercises work the entire body effectively without a single piece of equipment if you’re doing sub-maximal training. But as said previously and discussed in this video, you can also do maximal effort isometric training with heavy resistance.
For those new to isometric training, this style of exercise involves static muscle contractions held for time. The more popular version of isometric training is with body weight as you will see demonstrated in this video for ALL muscles of the body.
This exercise approach is very effective at activating and recruiting muscle fibers every where in the body and can be done in warm ups or used as your entire workout.
If you don’t have access to weights or a gym, this is great training when traveling or at home. It’s also great if you’re short on time, you can do a total body isometric workout in just 10-15 minutes!
And guess what, you can STILL gain strength, burn calories and sweat like crazy if you do these movements properly.
Begin by holding each isometric bodyweight exercise for 10 or 20 seconds. Do sets of 3 reps at 10-20 seconds. From there you can add time, add sets or decrease rest time to make the workout harder.
Here’s the Isometric Bodyweight Ab Workout:
3 Rounds (30s ON:10s OFF):
Plank
Leg lift
V-sit
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