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

Full Body Isometric Workout
Isometric workout

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

Duration4-Weeks
Frequency4 Days a Week
GoalBuild strength, mobility,
and flexibility
LevelBeginner to Intermediate
Suitable forMen and Women
RoundsBeginners: 1-2,
Intermediate: 2-3
Rest between exercise1-2 minute

Week 1

Monday

WorkoutHold TimeMuscle Build
Wall Sit10-15 secLeg
Push-Up Hold10-15 secChest
Y Raises Hold10-15 secBack
T Raises Hold10-15 secBack
Plank30-60 secCore
Side Plank20-30 secCore

Tuesday

WorkoutHold TimeMuscle Worked
Push up Plus Hold10-15 secChest, Back
Locust Pose10-15 secRear Body
Dead Bug Hold10-15 secCore
Isometric Shoulder Flexion at Wall5-15 secShoulder
Isometric Shoulder Adduction10-15 secShoulder
Chair Dips Hold10-15 secTriceps

Thursday

WorkoutHold TimeMuscle Worked
Wall Sit10-15 secLeg
Split Squat Hold10-15 secLeg
Glute Bridge Hold10-15 secLeg
Calf Raise Hold10-15 secLeg
Isometric Bicep flexion on wall10-15 secBicep
Bicep Isometric Leg Hold10-15 secBicep

Friday

WorkoutHold TimeMuscle Worked
Push up Plus Hold10-15 secChest, Back
Superman Hold10-15 secBack
Bird Dog Hold10-15 secCore
Plank30-60 secCore
Side Plank20-30 secCore
Hollow Crunches Hold10-15 secCore

Week 2

Day 1

WorkoutHold TimeMuscle Build
Wall Push-Up Hold10-15 secChest
Narrow Pushup Hold10-15 secChest
Y Raises Hold10-15 secBack
T Raises10-15 secBack
Shoulder External Rotation10-15 secShoulder
Shoulder Abduction at Wall10-15 secShoulder

Day 2

WorkoutHold TimeMuscle Worked
Wall Sit10-15 secLeg
Cresent Lunge Hold10-15 secLeg
Chair Dips Hold10-15 secTriceps
Isometric Bicep flexion on wall10-15 secBiceps
Push up Plus Hold10-15 secUpper Body
Locust Pose Hold10-15 secRear Body

Day 3

WorkoutHold TimeMuscle Build
Tricep Pushup Hold10-15 secChest
Superman Pull Hold10-15 secBack
Bird Dog Plank10-sec/sideCore
Side Plank20-sec/sideCore
Extended Forearm Plank30-sec/sideCore
Isometric V Hold15-sec/sideCore

Day 4

WorkoutHold TimeMuscle Worked
Half Moon Pose10-15 secLeg
Chair Pose10-15 secLeg
Glute Bridge Hold10-15 secLeg
Shoulder Internal Rotation10-15 secShoulder
Shoulder External Rotation10-15 secShoulder
Dolphin Pose10-15 secShoulder

Week 3

Monday

WorkoutHold TimeMuscle Build
Wall Push-Up Hold10-15 secChest
Narrow Pushup Hold10-15 secChest
Y Raises Hold10-15 secBack
T Raises10-15 secBack
Bench Dips Hold10-15 secTriceps
One-Arm Bicep Curl
(Up & Down Method)
10-15 secBiceps

Tuesday

WorkoutHold TimeMuscle Worked
Chair Pose10-15 secLeg
Cresent Lunge Hold10-15 secLeg
Glute Bridge Hold10-15 secLeg
Lying Leg Curl Hold10-15 secLeg
Superman Pull10-15 secRear Body
Locust Pose10-15 secRear Body

Thursday

WorkoutHold TimeMuscle Worked
Bird Dog Plank10-sec/sideCore
Dead Bug Hold10-15 secCore
Boat Pose10-15 secCore
Plank30-60 secCore
Side Plank20-30 secCore
Pushup Plus10-15 secUpper Body

Friday

WorkoutHold TimeMuscle Worked
Narrow Wall Pushup10-15 secChest
Y Raises Hold10-15 secBack
T Raises Hold10-15 secBack
Dolphin Pose10-15 secShoulder
Wall Sit10-15 secLower Body
Glute Bridge10-15 secLower Body

Week 4

Day 1

WorkoutHold TimeMuscle Worked
Superman Pull Hold10-15 secUpper Body
Chair Pose10-15 secLower Body
Lying Leg Curl Hold10-15 secLower Body
High Plank45-60 secUpper Body
Side Plank20-30 secUpper Body
Dolphin Pose10-15 secFull Body

Day 2

WorkoutHold TimeMuscle Worked
High Lunge10-15 secFull Body
Warrior III10-15 secFull Body
Four-Limbed Staff Pose10-15 secFull Body
Upward Facing Dog45-60 secFull Body
Downward Facing Dog20-30 secFull Body
T Raises Hold10-15 secUpper Body

Day 3

WorkoutHold TimeMuscle Worked
Boat pose10-15 secCore
Warrior 1 Pose10-15 secFull Body
Triangle Pose10-15 secUpper Body
Bridge Pose10-15 secGlute
Cobra Pose10-15 secRear Body
Forearm Plank45-60 secCore

Day 4

WorkoutHold TimeMuscle Worked
Dolphin Pose10-15 secShoulder
Chair Pose10-15 secLower Body
Hollow Crunches10-15 secCore
Dead Bug Hold10-15 secCore
Wall Push-Up Hold10-15 secUpper Body
Superman Hold10-15 secUpper 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.

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References