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.