Have you ever tried a full body workout built strictly of isometric exercises? Our 4-week full body workout routine for July is designed to challenge you in a way you probably aren't used to.
In this full body isometric workout routine, you will workout 3 days per week, performing each prescribed exercise for 3 sets for time. Following this routine will help you build muscle and stability, as isometric exercises require a ton of muscle recruitment.
Perform each workout once a week for 4 weeks.
Remember to warm up before each workout and stretch afterward to reduce the risk of injury. Always consult your physician before starting a new workout routine, as this routine may not be suitable for everyone.
For this month's routine, walk or run 1 mile prior to beginning each workout. Run longer if desired.
The Total Body Isometric Workout Routine
Week 1-4:
Day 1:
- Isometric Push-ups: Get into a regular push-up position. Lower yourself as if doing a normal push-up but hold the position when your elbows are at a 90-degree angle. Hold for 10-20 seconds. Repeat 3 sets.
- Wall Sit: Stand with your back against a wall. Slide down until your thighs are parallel to the floor and knees are aligned over your ankles. Hold for 30-60 seconds. Repeat 3 sets.
- Plank: Lie face down. Lift your body off the ground with your forearms (elbows at 90-degrees) and your toes. Keep your body straight at all times. Hold for 30-60 seconds. Repeat 3 sets.
Day 2:
- Isometric Bicep Curls: Stand with a dumbbell in each hand. Curl the weights and hold the position when your elbows are at a 90-degree angle. Hold for 10-20 seconds. Repeat 3 sets.
- Isometric Squats: Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair until your thighs are parallel to the floor. Hold for 10-20 seconds. Repeat 3 sets.
- Isometric Lateral Raise Hold: Hold a pair of dumbbells at your side. Lift the weights out to the side until they're at shoulder height. Hold for 10-20 seconds. Repeat 3 sets.
Day 3:
- Isometric Lunges: Step forward with one foot. Lower your body until your front knee is at a 90-degree angle. Hold for 10-20 seconds. Switch legs and repeat. Do 3 sets for each leg.
- Isometric Deadlift Hold: Stand with a barbell or dumbbells. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Hold for 10-20 seconds. Repeat 3 sets.
- Isometric Shoulder Press Hold: Sit or stand with a dumbbell in each hand at shoulder level. Push the weights up until your arms are almost fully extended. Hold for 10-20 seconds. Repeat 3 sets.
Remember, always listen to your body and adjust the duration or intensity of the exercises as necessary. It's important to maintain proper form throughout each exercise to prevent injury. If you're new to isometric exercises, you may want to start with shorter holds and gradually increase the duration as your strength improves.
