7 Day Isometric Training Starter Guide

Day 1: Full-Body Isometric Workout

  1. Plank Hold: 3 sets, 30 seconds each
  2. Wall Sit: 3 sets, 45 seconds each
  3. Static Lunges: 3 sets, 30 seconds per leg
  4. Push-Up Plank: 3 sets, 30 seconds each

Day 2: Core Strength Focus

  1. Hollow Body Hold: 3 sets, 20 seconds each
  2. Side Plank: 3 sets, 30 seconds per side
  3. Russian Twists (Isometric): 3 sets, 30 seconds
  4. Leg Raise Hold: 3 sets, 20 seconds each

Day 3: Lower Body Challenge

  1. Single-Leg Wall Sit: 3 sets, 20 seconds per leg
  2. Calf Raise Hold: 3 sets, 30 seconds
  3. Glute Bridge Hold: 3 sets, 30 seconds
  4. Static Squat Hold: 3 sets, 40 seconds

Day 4: Active Recovery Day

Light activities such as walking, yoga, or gentle stretching to promote recovery and flexibility.

Day 5: Upper Body Emphasis

  1. Isometric Pull-Up Hold (use a sturdy bar): 3 sets, 20 seconds
  2. Triceps Dip Hold: 3 sets, 30 seconds
  3. Plank to Downward Dog: 3 sets, 20 seconds each
  4. Wrist Plank: 3 sets, 30 seconds

Day 6: Core Stability and Balance

  1. Balance on One Leg (Isometric): 3 sets, 30 seconds per leg
  2. Bird-Dog Hold: 3 sets, 20 seconds each side
  3. Pike Push-Up Hold: 3 sets, 30 seconds
  4. V-Sit Hold: 3 sets, 20 seconds

Day 7: Full-Body Challenge

  1. Full-Body Plank: 3 sets, 40 seconds
  2. Isometric Squat with Calf Raise: 3 sets, 30 seconds
  3. Diamond Push-Up Hold: 3 sets, 20 seconds
  4. L-Sit (on the floor or parallel bars): 3 sets, 15 seconds

Note: Adjust the duration and intensity based on individual fitness levels. It’s crucial to prioritize proper form over longer holds, especially for beginners. As always, consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.

Total
0
Shares
Prev
Isometric Training: The Secret Weapon

Isometric Training: The Secret Weapon

Isometric training is not just a supplement to your workout routine; it's a

Next
Exploring Different Forms of Cardio: Beyond Running and Cycling

Exploring Different Forms of Cardio: Beyond Running and Cycling

Breaking away from the conventional notion of cardio opens the door to a world

You May Also Like