See video at the bottom.
Exercise time, folks! This time we’re going to utilize the awesomeness that is isometric muscle strengthening. Isometrics, very simply, are exercises that are performed in a static position and where the target muscle contracts and stays contracted throughout the exercise. Sometimes isometrics can be just as hard as tradition muscle work. Today though I’ve decided to give you a nice medium intensity workout. Between each exercise you’re going to rest 10 seconds. The times I’ve put in here are the times that I do. You should only do what you can do. If 15 seconds is better for you than 30, then do 15. The exercise is the same and you’ll see the same benefits for your body.
30-60 Seconds Plank w/Plange: This is a push-up position that you’re going to hold for between 30 and 60 seconds. The difference though is that you’re going to make a hunch-back shape while in the pose. It’s as if you’re trying to touch your chest to your pelvis without sacrificing hand and foot position. The result is a hunched back that engages the abs.
30-60 Seconds Down Push-up: Now go to a down push-up position, an inch off the floor, and hold it for 30 to 60 seconds. Experiment with hand width until you find the spot that you’d most like to work. Perhaps change hand positions a few times through the exercise.
1-2 Minutes Horse Stance Iso Arms: We’ve done this before in my leg workout routine. Hold a horse stance for 1 to 2 minutes. Also, don’t forget to engage your arms for aditional isometrics. Tense your fists at your sides.
V Position 30 seconds, rest 10 seconds, 30 seconds more: Lie on your back. Bend at the waist without curving your spine or bending your legs. Lift them up so that only your butt is on the floor and your body makes a V, hands reaching towards the toes. Point your toes (that will engage your upper leg muscles as well as your abs). Hold for 30 seconds then break for 10. Hold for another 30 seconds.
30 Seconds Pull-up Hang: Hang from a pull-up bar for 30 seconds (or whatever you can manage). To make it more challenging you can try to hold in “L” position during the hang (toes flexed out in front of you) or a tucked knee position.
30/30 Side Plank: From Push-up position raise your left arm straight to the ceiling and face your chest to the wall to your left, left foot stacked on top of your right. Face the wall and hold the side plank for 30 seconds. Immediately transition to the other side for another 30.
100 Pumps: This is known as “the 100″ in Pilates work. Lie down on your back and raise your feet a few inches off the ground with your toes pointed and angled out 45 degrees (Pilates’ stance). Keep your arms to your side and off the ground, raise your head and look at your belly button. Pump your arms at your side for 100 beats. Keep several vertebrae off the ground throughout the routine.
Wall Squats 30 seconds, rest 10 seconds, 30 seconds more: We’ve done this before too. Sit against the wall with your legs at 90 degrees and your arms doing nothing at your sides or in your lap. Hold it for 30 seconds and then come out and rest for 10. Do another 30 (or whatever you can stand). Adjust the angle of your legs so you can complete the exercise.
Wall Handstand 1 minute, rest 30 seconds, 1 minute more: If you cannot to a hand stand against a wall then modify the move by holding up dog or a pike position (feet on a chair up dog). Watch the video for modifications.
30 second to 60 second Touch the Sky: Lie on your back and point your heels to the ceiling. Raise your head and as many vertebrae off the ground as feels slightly uncomfortable. It should look like your feet and your hand are reaching for the ceiling (not your hands to your toes).
20/20/20 Superman/Airplane/Bullet: On your belly, arms in front of you, raise your feet, head, chest and hands (everything) off the ground and as high as possible. Hold it for 20 seconds. Now, move your hands out to your sides like an airplane and hold it for 20 seconds. Lastly, clasp your hand in back of you and pull yourself as high as you can. Each movement will allow you to rise a little bit further off the ground. Relax now.
Calf Raise 30 seconds, rest 10 seconds, 30 seconds more: With either some weight of no weight (doesn’t really matter depending on what you feel good with) stand on your toes for 30 seconds. Rest 10 seconds and do it again.
1 Minute “L” Sit: Feet out in front of you sit in an “L” position with your arms either straight to the ceiling, to the walls or in front of you. Make your back as straight as possible and sit as tall as you can. This works your lower back and your shoulders and upper back (depending on where you want your arms). The arms straight up in the air does a great job of working your middle and upper back. Just make sure you are as straight as possible. The straighter the better!
1 Minute Toe Touch: After you’ve rested a bit, touch your toes for a minute without straining. Just relax. You’re done.
Here is the video: