Full Body Isometric Workout Routine with PDF

If you want to build up strength and balance without putting much stress on your muscles, you can do the isometric workout. It is a form of training that helps you improve balance, strength, and flexibility at home with no equipment. In this article, I’ve shared a full-body isometric workout routine (with PDF) that you can download to incorporate into your daily schedule.

Unlike HIIT and weight training, isometric exercises are low impact and require more balance than strength.

To perform an isometric workout, you’ll have to stay in a stable position for the suggested time without lengthening or shortening the muscle.

The plank is the best example of an isometric exercise.

Benefits Isometric Exercises

There are myriad benefits of isometric training that’ll motivate you to comprise it in your general workout regime.

1. Isometric exercises develop strength, hypertrophy, balance, and flexibility.¹ Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance– International Journal of Sports Medicine
2. Isometric workouts improve muscle coordination and joint strength.
3. An isometric workout routine can be used as part of a progressive loading program as it may be helpful for specific individuals.² Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomized trials – BMJ Open Sports and Exercise Medicine
4. Isometric exercises can be used as a part of a rehabilitation program for knee and shoulder injuries.
5. You can do isometric workouts to reduce lower back pain, strengthen muscles and decrease the risk of low back injuries.
6. Isometric exercises also fix poor posture and help you sit and stand tall over time.

Isometric training is beneficial, but it has some downsides that may force you to do other forms of workout training.

For instance:

• If you want to beef up mass, isometric training won’t be as effective as weightlifting.
• If you want to boost stamina and endurance, you should do HIIT instead of IT.
• Isometric training is slow and low impact, so it can be boring for a few individuals.

Related: Upper Body Isometric Exercises With PDF

Who Can Do The Isometric Training?

You can do isometric workouts if

1. you’re a beginner and not prepared to lift the weight.
2. you want to enhance your strength, balance, and flexibility.
3. you’ve just recovered from injuries, such as knee and shoulder injuries. You can use them as rehabilitation exercises if your doctor agrees. Or
4. you want to try out different kinds of fitness challenge.

Please avoid if

1. you’re suffering from major health issue and injuries.
2. you feel discomfort after performing it.

Okay, let’s uncover the workout plan.

Full Body Isometric Bodyweight Workout Routine at Home

Summary

Duration	4-Weeks
Frequency	4 Days a Week
Goal	Build strength, mobility, and flexibility
Level	Beginner to Intermediate
Suitable for	Men and Women
Rounds	Beginners: 1-2, Intermediate: 2-3
Rest between exercise	1-2 minute

Week 1

Monday

Workout	Hold Time	Muscle Build
Wall Sit	10-15 sec	Leg
Push-Up Hold	10-15 sec	Chest
Y Raises Hold	10-15 sec	Back
T Raises Hold	10-15 sec	Back
Plank	30-60 sec	Core
Side Plank	20-30 sec	Core

Tuesday

Workout	Hold Time	Muscle Worked
Push up Plus Hold	10-15 sec	Chest, Back
Locust Pose	10-15 sec	Rear Body
Dead Bug Hold	10-15 sec	Core
Isometric Shoulder Flexion at Wall	5-15 sec	Shoulder
Isometric Shoulder Adduction	10-15 sec	Shoulder
Chair Dips Hold	10-15 sec	Triceps

Thursday

Workout	Hold Time	Muscle Worked
Wall Sit	10-15 sec	Leg
Split Squat Hold	10-15 sec	Leg
Glute Bridge Hold	10-15 sec	Leg
Calf Raise Hold	10-15 sec	Leg
Isometric Bicep flexion on wall	10-15 sec	Bicep
Bicep Isometric Leg Hold	10-15 sec	Bicep

Friday

Workout	Hold Time	Muscle Worked
Push up Plus Hold	10-15 sec	Chest, Back
Superman Hold	10-15 sec	Back
Bird Dog Hold	10-15 sec	Core
Plank	30-60 sec	Core
Side Plank	20-30 sec	Core
Hollow Crunches Hold	10-15 sec	Core

Week 2

Day 1

Workout	Hold Time	Muscle Build
Wall Push-Up Hold	10-15 sec	Chest
Narrow Pushup Hold	10-15 sec	Chest
Y Raises Hold	10-15 sec	Back
T Raises	10-15 sec	Back
Shoulder External Rotation	10-15 sec	Shoulder
Shoulder Abduction at Wall	10-15 sec	Shoulder

Day 2

Workout	Hold Time	Muscle Worked
Wall Sit	10-15 sec	Leg
Cresent Lunge Hold	10-15 sec	Leg
Chair Dips Hold	10-15 sec	Triceps
Isometric Bicep flexion on wall	10-15 sec	Biceps
Push up Plus Hold	10-15 sec	Upper Body
Locust Pose Hold	10-15 sec	Rear Body

Day 3

Workout	Hold Time	Muscle Build
Tricep Pushup Hold	10-15 sec	Chest
Superman Pull Hold	10-15 sec	Back
Bird Dog Plank	10-sec/side	Core
Side Plank	20-sec/side	Core
Extended Forearm Plank	30-sec/side	Core
Isometric V Hold	15-sec/side	Core

Day 4

Workout	Hold Time	Muscle Worked
Half Moon Pose	10-15 sec	Leg
Chair Pose	10-15 sec	Leg
Glute Bridge Hold	10-15 sec	Leg
Shoulder Internal Rotation	10-15 sec	Shoulder
Shoulder External Rotation	10-15 sec	Shoulder
Dolphin Pose	10-15 sec	Shoulder

Week 3

Monday

Workout	Hold Time	Muscle Build
Wall Push-Up Hold	10-15 sec	Chest
Narrow Pushup Hold	10-15 sec	Chest
Y Raises Hold	10-15 sec	Back
T Raises	10-15 sec	Back
Bench Dips Hold	10-15 sec	Triceps
One-Arm Bicep Curl (Up & Down Method)	10-15 sec	Biceps

Tuesday

Workout	Hold Time	Muscle Worked
Chair Pose	10-15 sec	Leg
Cresent Lunge Hold	10-15 sec	Leg
Glute Bridge Hold	10-15 sec	Leg
Lying Leg Curl Hold	10-15 sec	Leg
Superman Pull	10-15 sec	Rear Body
Locust Pose	10-15 sec	Rear Body

Thursday

Workout	Hold Time	Muscle Worked
Bird Dog Plank	10-sec/side	Core
Dead Bug Hold	10-15 sec	Core
Boat Pose	10-15 sec	Core
Plank	30-60 sec	Core
Side Plank	20-30 sec	Core
Pushup Plus	10-15 sec	Upper Body

Friday

Workout	Hold Time	Muscle Worked
Narrow Wall Pushup	10-15 sec	Chest
Y Raises Hold	10-15 sec	Back
T Raises Hold	10-15 sec	Back
Dolphin Pose	10-15 sec	Shoulder
Wall Sit	10-15 sec	Lower Body
Glute Bridge	10-15 sec	Lower Body

Week 4

Day 1

Workout	Hold Time	Muscle Worked
Superman Pull Hold	10-15 sec	Upper Body
Chair Pose	10-15 sec	Lower Body
Lying Leg Curl Hold	10-15 sec	Lower Body
High Plank	45-60 sec	Upper Body
Side Plank	20-30 sec	Upper Body
Dolphin Pose	10-15 sec	Full Body

Day 2

Workout	Hold Time	Muscle Worked
High Lunge	10-15 sec	Full Body
Warrior III	10-15 sec	Full Body
Four-Limbed Staff Pose	10-15 sec	Full Body
Upward Facing Dog	45-60 sec	Full Body
Downward Facing Dog	20-30 sec	Full Body
T Raises Hold	10-15 sec	Upper Body

Day 3

Workout	Hold Time	Muscle Worked
Boat pose	10-15 sec	Core
Warrior 1 Pose	10-15 sec	Full Body
Triangle Pose	10-15 sec	Upper Body
Bridge Pose	10-15 sec	Glute
Cobra Pose	10-15 sec	Rear Body
Forearm Plank	45-60 sec	Core

Day 4

Workout	Hold Time	Muscle Worked
Dolphin Pose	10-15 sec	Shoulder
Chair Pose	10-15 sec	Lower Body
Hollow Crunches	10-15 sec	Core
Dead Bug Hold	10-15 sec	Core
Wall Push-Up Hold	10-15 sec	Upper Body
Superman Hold	10-15 sec	Upper Body

If you want to create your own isometric program, you can do that with the help of the isometric exercises list. Moreover, you can also incorporate some yoga poses that work on the entire body and build strength and mobility.

Full Body Isometric Workout Routine PDF

You can download the pdf to use it whenever you like it.

How Often Should You Do Isometric Workout?

You can do isometric exercises as many days as you like in a week. It depends on your fitness level and strength. The more you perform, the better your strength and balance will be. However, doing it three to four times a week is suitable for all fitness levels.

You may also like related articles:

• The Best Isometric Ab Exercises To Build Strong Core

• Full Bodyweight Workouts For Beginners At Home

References

• 1
  Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance– International Journal of Sports Medicine
• 2
  Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomized trials – BMJ Open Sports and Exercise Medicine