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

WELLNESS

The Merriam-Webster Dictionary defines wellness as “the quality or state of being in good health especially as an actively sought goal”. I truly believe that good health starts from within. You have to be consumed by it. It has to be intwined with every aspect of your daily life. That includes, not only fitness and nutrition, but your mind as well. A healthy mind and body starts with healthy habits. Being a personal trainer, I hear the excuse, “I don’t have time to have a healthy life. I’m too busy and always on the go.” Believe me, I know how busy people are nowadays. I have two full-time jobs, I’m a wife and mother and now I started a blog and I still have time to have a healthy lifestyle. Habits come from daily routines. So, really think about your daily routine. Start by looking at your morning routine. Do you get up everyday at the same time? Do you make your bed immediately and get into the shower? Do you have a shower routine? Etc… Break every minute down and write it down for a week. You’ll soon realise that you probably spend a lot of extra time in front of the T.V. or on your favourite social media account scrolling through for hours and hours. If you really want to start having a healthy lifestyle, you need to prioritise the things that are actually helping you to achieve your goals. Watching 3 hours of T.V. a day isn’t going to help you finish reading that book that you’ve been putting off for months and it’s certainly not going to help you get rid of those extra pounds you put on during the holidays. So, really dig deep within yourself and weed out the things in your life that are not contributing to making you happier and healthier.

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