At Home Isometric Full Body Workout

As many of us in the midwest know, it’s going to be absolutely frigid this week and many of us will be stuck indoors. That doesn’t mean that you have to miss out on a workout. Isometric exercises are a great way you can do some strength training anywhere you have chair! So, you have no excuse! Isometric exercises are safe and effective and are great for people that have injuries that aren’t able to lift heavy weights. They can be done at your desk at work, while you wait for your train, in a doctor’s office, on a plane….you get the idea. You might get some strange looks, but who cares! You’re working toward your fitness goals and that means much more than what other people think. This isn’t to replace a full strength training workout at a gym or if you’re my client, this definitely doesn’t replace our sessions… but it is way better than doing nothing!

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart.    WORKOUT: Press heel(s) into the floor for 30 seconds for novice, 1 minute for intermediate, 1-2 minutes for advanced. You can do both legs at the same time or you can do one and switch back to the other. REPEAT TWICE.    MUSCLES ENGAGED: Rectus Abdominis, Quadriceps Femoris Group, Hamstring Group, Gluteus Maximus

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart.

WORKOUT: Press heel(s) into the floor for 30 seconds for novice, 1 minute for intermediate, 1-2 minutes for advanced. You can do both legs at the same time or you can do one and switch back to the other. REPEAT TWICE.

MUSCLES ENGAGED: Rectus Abdominis, Quadriceps Femoris Group, Hamstring Group, Gluteus Maximus

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart.    WORKOUT: Straighten one arm and press heel of palm into chair and squeeze lat and tricep muscles for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch arms. REPEAT TWICE.    MUSCLES ENGAGED: Latissimus Dorsi, Trapezius, Rhomboid, Triceps Brachii, Deltoid

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart.

WORKOUT: Straighten one arm and press heel of palm into chair and squeeze lat and tricep muscles for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch arms. REPEAT TWICE.

MUSCLES ENGAGED: Latissimus Dorsi, Trapezius, Rhomboid, Triceps Brachii, Deltoid

POSITION: Sitting on Edge of Chair Bent Down, Left Elbow Touching Right Knee, Back Straight, Right Arm Relaxed.    WORKOUT: Press elbow into knee while engaging the core. Press for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch sides. REPEAT TWICE.    MUSCLES ENGAGED: Rectus Abdominis, External Obliques, Pectoralis Major, Deltoid

POSITION: Sitting on Edge of Chair Bent Down, Left Elbow Touching Right Knee, Back Straight, Right Arm Relaxed.

WORKOUT: Press elbow into knee while engaging the core. Press for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch sides. REPEAT TWICE.

MUSCLES ENGAGED: Rectus Abdominis, External Obliques, Pectoralis Major, Deltoid

POSITION: Sitting on Edge of Chair, Slightly Bent Over with Straight Back, Left Elbow Resting 90 Degrees on the Inside of the Left Knee, Palms Flat, Right Arm Bent 90 Degrees Pressing Right Palm into the Left Palm.    WORKOUT: Press palms together engaging the left bicep. Squeeze for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch arms. REPEAT TWICE.    MUSCLES ENGAGED: Biceps, Forearms

POSITION: Sitting on Edge of Chair, Slightly Bent Over with Straight Back, Left Elbow Resting 90 Degrees on the Inside of the Left Knee, Palms Flat, Right Arm Bent 90 Degrees Pressing Right Palm into the Left Palm.

WORKOUT: Press palms together engaging the left bicep. Squeeze for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch arms. REPEAT TWICE.

MUSCLES ENGAGED: Biceps, Forearms

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart, Elbows Out in 45 Degree Angle.    WORKOUT: Press palms together and squeeze chest muscles, keeping core engaged as well. Squeeze for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. REPEAT TWICE.    MUSCLES ENGAGED: Rectus Abdominis, Pectoralis Major, Deltoid, Biceps, Triceps Brachii

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart, Elbows Out in 45 Degree Angle.

WORKOUT: Press palms together and squeeze chest muscles, keeping core engaged as well. Squeeze for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. REPEAT TWICE.

MUSCLES ENGAGED: Rectus Abdominis, Pectoralis Major, Deltoid, Biceps, Triceps Brachii

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart.    WORKOUT: Engage core, bend right arm by your side with your fist up, bring left arm up in 90 degree angle. Left palm to top of your fist, squeeze your right shoulder muscles as you press up into your palm. Squeeze for 30 second for novice, 1 minute for intermediate and 1-2 minutes for advanced.  REPEAT TWICE.    MUSCLES ENGAGED: Deltoid, Rhomboid, Biceps, Pectoralis Major, Rectus Abdominis, Triceps Brachii

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart.

WORKOUT: Engage core, bend right arm by your side with your fist up, bring left arm up in 90 degree angle. Left palm to top of your fist, squeeze your right shoulder muscles as you press up into your palm. Squeeze for 30 second for novice, 1 minute for intermediate and 1-2 minutes for advanced. REPEAT TWICE.

MUSCLES ENGAGED: Deltoid, Rhomboid, Biceps, Pectoralis Major, Rectus Abdominis, Triceps Brachii

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart    WORKOUT: Bend and lift your left elbow to approximately eye level. Make a fist with your left hand. Place your right palm on top of your left fist. Press with your left fist and right palm. Squeeze for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch arms. REPEAT TWICE.    Muscles Engaged: Triceps Brachii, Biceps, Deltoid, Pectoralis Major

POSITION: Sitting in a Chair with Knees at a 90 Degree Angle, Head Neutral, Tall Posture with Shoulders Back, Feet are Hip Width Apart

WORKOUT: Bend and lift your left elbow to approximately eye level. Make a fist with your left hand. Place your right palm on top of your left fist. Press with your left fist and right palm. Squeeze for 30 seconds for novice, 1 minute for intermediate and 1-2 minutes for advanced. Switch arms. REPEAT TWICE.

Muscles Engaged: Triceps Brachii, Biceps, Deltoid, Pectoralis Major

Seek Failure

To be successful, you have to seek out failure. Successful people fail a lot more than they succeed. Failure is where all the lessons are. This is for anything in your life, even at the gym, you’re seeking failure. This is what I train my clients every day at the studio: muscle failure (or success). You take your muscles to the point of failure because that’s where the growth is and that’s where you find strength. Stay tuned for the next blog post to learn more about the workout method that I train.

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