4-Week Full Body Isometric Workout Routine with PDF

For those who want to build strength and mobility without putting much stress on their muscles or using any gym equipment, I’ve designed an ultimate bodyweight isometric training plan.

It involves training four times weekly, 20-30 minutes per session and will help you enhance your mobility, flexibility, muscle coordination, mindfulness, and functional fitness.

Here’s a quick summary of the program:

• Program Duration: 4 weeks
• Sessions/Week: Four
• Duration/Session: 20-30 minutes
• Split Type: Full Body
• Exercise Type: Bodyweight
• Experience Require: Beginner to Intermediate
• Target Gender: Male and Female
• Workout Goal: Build strength, mobility, and flexibility.

What is Isometric Training?

Isometric training involves static exercises that require you to stay in a stable position for a certain time without lengthening or shortening the muscle.

It is low-impact training that requires more balance than strength.

Planks, L-sits, hollow body holds, and wall sits are the best examples of isometric exercises.

Pros and Cons of Isometric Workout

Benefits of isometric training:

• Isometric exercises improve muscular endurance, balance, and flexibility.¹ Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance– International Journal of Sports Medicine
• Isometric training involves keeping muscles constant for a particular time, requiring you to focus on those muscles, ultimately enhancing your mindfulness and mind-muscle connection.
• Isometric exercises can be used as part of a progressive loading program as they can help increase strength 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
• Isometric exercises can be used as a part of a rehabilitation program for injuries like knee, shoulder, or lower back.
• Isometric exercises also help fix poor posture and help you sit and stand tall over time.

Disadvantages of Isometric Workout:

• Isometric workouts aren’t suitable for muscle building. If you want to beef up mass, you should focus more on isotonic resistance training.
• Isometric training isn’t effective for burning plenty of calories. If you want to increase endurance, you should do cardio training instead.
• Isometric training is slow and low impact so that it can be boring for a few individuals.

Who Can Do The Isometric Exercises?

You can do isometric workouts if

1. You’re a beginner and want to bolster your foundational strength and progress for strength training.
2. You want to build muscular endurance and improve balance and flexibility.
3. You’ve just recovered from injuries, such as knee and shoulder injuries, and if your doctor agrees, you can use them as rehabilitation exercises.
4. You want to try out different kinds of fitness challenges.

Please avoid if

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

Okay, let’s uncover the workout plan.

The Best Full Body Isometric Workout Plan to Improve Functional Fitness

• Monday: Workout
• Tuesday: Workout
• Wednesday: OFF
• Thursday: Workout
• Friday: OFF
• Saturday: Workout
• Sunday: OFF

Keep the rest between sets as short as possible.

Week 1

The first week involves performing basic exercises and will prepare you for challenging exercises.

Monday

Workout	Time	Reps	Muscle
Wall Sit	10-15 sec	6-8	Leg
Push-Up Hold	10-15 sec	4-6	Chest
Superman Hold	10-15 sec	8-10	Back
Lying Reverse Fly	10-15 sec	6-8	Back
Plank	30-60 sec	3-4	Core
Side Plank	20-30 sec	2-3	Core

Tuesday

Workout	Time	Reps	Muscle
World’s Greatest Strech	10-sec/side	3-4	Full Body
Locust Pose	10-15 sec	3-4	Rear Body
Dead Bug Hold	10-15 sec	3-4	Core
Isometric Shoulder Flexion	5-15 sec	3-4	Shoulder
Isometric Shoulder Adduction	10-15 sec	3-4	Shoulder
Chair Dips Hold	10-15 sec	3-4	Triceps

Thursday

Workout	Time	Reps	Muscle
Wall Sit	10-15 sec	8-10	Leg
Split Squat Hold	10-15 sec	6-8	Leg
Glute Bridge Hold	10-15 sec	6-8	Leg
Calf Raise Hold	10-15 sec	6-8	Leg
Isometric Bicep Flexion	10-15 sec	6-8	Bicep
Bicep Isometric Leg Hold	10-15 sec	6-8	Bicep

Saturday

Workout	Time	Reps	Muscle
Push up Plus Hold	10-15 sec	4-6	Chest
Superman Hold	10-15 sec	4-6	Back
Bird Dog Hold	10-sec/side	4-6	Core
Plank	30-60 sec	3-4	Core
Side Plank	20-sec/side	2-3	Core
Hollow Body Hold	10-15 sec	3-4	Core

Week 2

Day 1

Workout	Time	Reps	Muscle
Wall Push-Up Hold	10-15 sec	4-6	Chest
Deep Squat Pause	10-15 sec	4-6	Legs
Superman Pull Hold	10-15 sec	6-8	Back
Lying T Raises	10-15 sec	4-6	Back
Shoulder External Rotation	10-15 sec	4-6	Shoulder
Single-Leg Bridge	10-sec/side	4-6	Glute

Day 2

Workout	Time	Reps	Muscle
Wall Sit	10-15 sec	6-8	Leg
Cresent Lunge Hold	10-sec/side	4-6	Leg
Chair Dips Hold	10-15 sec	6-8	Triceps
Boat Pose	10-15 sec	6-8	Biceps
Floor L-Sit	10-15 sec	6-8	Upper Body
Locust Pose Hold	10-15 sec	4-6	Rear Body

Day 3

Workout	Hold	Reps	Muscle
Tricep Pushup Hold	10-15 sec	4-6	Chest
Superman Pull Hold	10-15 sec	6-8	Back
Bird Dog Plank	10-sec/side	4-6	Core
Pistol Squat Pause	10-sec/leg	4-6	Legs
Extended Forearm Plank	30-45 sec	2-3	Core
Isometric V Hold	10-15 sec	4-6	Core

Day 4

Workout	Hold	Reps	Muscle
Half Moon Pose	10-15 sec	3-4	Leg
Chair Pose	10-15 sec	4-5	Leg
Boat Pose	10-15 sec	4-6	Abs
Single-Leg Bridge	10-sec/side	4-6	Glutes
Deficit Push-up	10-15 sec	4-6	Chest
Dolphin Pose	10-15 sec	4-6	Shoulder

Week 3

Monday

Workout	Hold	Reps	Muscle
Deep Squat Pause	10-15 sec	4-6	Legs
Pushup Hold	10-15 sec	4-6	Chest
Y Raises Hold	10-15 sec	6-8	Back
Glute Kickback Hold	10-sec/side	4-6	Glutes
Bench Dips Hold	10-15 sec	4-6	Triceps
Bicep Curl (Up & Down)	10-15 sec	4-5	Biceps

Tuesday

Workout	Hold	Reps	Muscle
Chair Pose	10-15 sec	4-6	Quads
Cresent Lunge Hold	10-sec/side	4-6	Lower Body
World’s Greatest Stretch	10-sec/side	4-6	Full Body
Lying Leg Curl Hold	10-15 sec	6-8	Hamstrings
Superman Pull	10-15 sec	6-8	Back
Locust Pose	10-15 sec	4-6	Back

Thursday

Workout	Hold	Reps	Muscle
Bird Dog Plank	10-sec/side	6-8	Lower Body
Glute Bridge Hold	10-15 sec	6-8	Glutes
Boat Pose	10-15 sec	4-6	Abs
Forearm Plank	30-60 sec	3-4	Core
Upward Facing Dog	20-30 sec	2-3	Full body
Pushup Plus	10-15 sec	4-6	Upper Body

Saturday

Workout	Hold	Reps	Muscle
Single-Leg Bridge	15-sec/side	4-6	Chest
Y Raises Hold	10-15 sec	4-6	Back
Lying T Raises	10-15 sec	4-6	Back
Dolphin Pose	10-15 sec	4-6	Shoulder
Wall Sit	10-15 sec	4-6	Lower Body
Side Plank	20-sec/side	3-4	Oblique

Week 4

Day 1

Workout	Hold	Reps	Muscle
Curtsy Lunge Hold	10-sec/leg	4-6	Legs
Cat-Cow	10-sec each	3-4	Full Body
Single-leg Deadlift	10-sec/side	4-6	Legs
Superman Pull Hold	15-20 sec	4-6	Upper Body
Lateral Iso Squat	15-sec/leg	4-6	Legs
Dolphin Pose	10-15 sec	3-4	Full Body

Day 2

Workout	Hold	Reps	Muscle
High Lunge	10-15 sec	3-4	Full Body
Warrior III	10-15 sec	3-4	Full Body
Four-Limbed Staff Pose	10-15 sec	3-4	Full Body
Upward Facing Dog	45-60 sec	3-4	Full Body
Downward Facing Dog	20-30 sec	3-4	Full Body
Lying Reverse Fly	10-15 sec	3-4	Upper Body

Day 3

Workout	Hold	Reps	Muscle
Boat pose	10-15 sec	3-5	Core
Warrior 1 Pose	10-15 sec	3-5	Full Body
Triangle Pose	10-15 sec	3-5	Upper Body
Bridge Pose	10-15 sec	3-5	Glute
Cobra Pose	10-15 sec	3-5	Rear Body
Forearm Plank	45-60 sec	3-5	Core

Day 4

Workout	Hold	Reps	Muscle
Dolphin Pose	10-15 sec	4-6	Shoulder
Chair Pose	10-15 sec	4-6	Lower Body
Hollow Crunches	10-15 sec	4-6	Core
Dead Bug Hold	10-15 sec	4-6	Core
Wall Push-Up Hold	10-15 sec	4-6	Upper Body
Superman Hold	10-15 sec	4-6	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 stretching exercises that work on the entire body and build strength and mobility.

Download The Full Body Isometric Workout Routine PDF

You can download the PDF and use it whenever you like.

How Often Should You Do Isometric Workout?

You can do isometric exercises as many days as you like in a week, depending 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.

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