{"id":6099,"date":"2021-12-16T01:03:49","date_gmt":"2021-12-16T01:03:49","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6099"},"modified":"2024-07-17T11:37:59","modified_gmt":"2024-07-17T11:37:59","slug":"full-body-isometric-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/full-body-isometric-workout-routine-with-pdf","title":{"rendered":"4-Week Full Body Isometric Workout Routine with PDF"},"content":{"rendered":"\n<p>For those who want to build strength and mobility without putting much stress on their muscles or using any gym equipment, I&#8217;ve designed an ultimate bodyweight isometric training plan.<\/p>\n\n\n\n<p>It involves training four times weekly, 20-30 minutes per session and will help you enhance your mobility, flexibility, muscle coordination, mindfulness, and <a href=\"https:\/\/thefitnessphantom.com\/4-day-functional-training-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16905\" rel=\"noreferrer noopener\">functional fitness<\/a>.<\/p>\n\n\n\n<p><strong>Here&#8217;s a quick summary of the program:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Program Duration:<\/strong> 4 weeks<\/li>\n\n\n\n<li><strong>Sessions\/Week:<\/strong> Four<\/li>\n\n\n\n<li><strong>Duration\/Session: <\/strong>20-30 minutes<\/li>\n\n\n\n<li><strong>Split Type:<\/strong> Full Body<\/li>\n\n\n\n<li><strong>Exercise Type:<\/strong> Bodyweight<\/li>\n\n\n\n<li><strong>Experience Require:<\/strong> Beginner to Intermediate<\/li>\n\n\n\n<li><strong>Target Gender: <\/strong>Male and Female<\/li>\n\n\n\n<li><strong>Workout Goal:<\/strong> Build strength, mobility, and flexibility.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is Isometric Training?<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Isometric-Workout-Routine.jpg\" alt=\"Full Body Isometric Workout\" class=\"wp-image-6120\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Isometric-Workout-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Isometric-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Isometric-Workout-Routine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>Isometric training involves static exercises that require you to stay in a stable position for a certain time without lengthening or shortening the muscle.<\/p>\n\n\n\n<p>It is low-impact training that requires more balance than strength. <\/p>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/weighted-planks\" target=\"_blank\" data-type=\"post\" data-id=\"5225\" rel=\"noreferrer noopener\">Planks<\/a>, L-sits, hollow body holds, and wall sits are the best examples of isometric exercises.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pros and Cons of Isometric Workout<\/strong><\/h2>\n\n\n\n<p><strong>Benefits of isometric training:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Isometric exercises improve muscular endurance, balance, and flexibility.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6099\"><a href=\"javascript:void(0)\"  title=\"  Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance&#8211; International Journal of Sports Medicine \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_6099-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6099-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">  <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30943568\/\" target=\"_blank\" rel=\"noreferrer noopener\">Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance<\/a>&#8211; International Journal of Sports Medicine <\/span><\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Isometric exercises can be used as part of a <a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" data-type=\"post\" data-id=\"13462\" target=\"_blank\" rel=\"noreferrer noopener\">progressive loading program<\/a> as they can help increase strength for specific individuals.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6099\"><a href=\"javascript:void(0)\"  title=\" Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomized trials &#8211; BMJ Open Sports and Exercise Medicine\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_6099-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6099-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7406028\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomized trials<\/a> &#8211; BMJ Open Sports and Exercise Medicine<\/span><\/li>\n\n\n\n<li>Isometric exercises can be used as a part of a rehabilitation program for injuries like knee, shoulder, or lower back.<\/li>\n\n\n\n<li>Isometric exercises also help fix poor posture and help you sit and stand tall over time.<\/li>\n<\/ul>\n\n\n\n<p><strong>Disadvantages of Isometric Workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Isometric workouts aren&#8217;t suitable for muscle building. If you want to beef up mass, you should focus more on <a href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13869\" rel=\"noreferrer noopener\">isotonic resistance training<\/a>.<\/li>\n\n\n\n<li>Isometric training isn&#8217;t effective for burning plenty of calories. If you want to increase endurance, you should do <a href=\"https:\/\/thefitnessphantom.com\/8-week-hiit-program-pdf-three-days-a-week\" target=\"_blank\" data-type=\"post\" data-id=\"19325\" rel=\"noreferrer noopener\">cardio training<\/a> instead.<\/li>\n\n\n\n<li>Isometric training is slow and low impact so that it can be boring for a few individuals.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Do The Isometric Exercises?<\/strong><\/h2>\n\n\n\n<p><strong>You can do isometric workouts if<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>You&#8217;re a beginner and want to bolster your foundational strength and progress for strength training.<\/li>\n\n\n\n<li>You want to build muscular endurance and improve balance and flexibility.<\/li>\n\n\n\n<li>You&#8217;ve just recovered from injuries, such as knee and shoulder injuries, and if your doctor agrees, you can use them as rehabilitation exercises.<\/li>\n\n\n\n<li>You want to try out different kinds of fitness challenges.<\/li>\n<\/ol>\n\n\n\n<p><strong>Please avoid if<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>you&#8217;re suffering from major health issues and injuries.<\/li>\n\n\n\n<li>You feel discomfort after performing it.<\/li>\n<\/ol>\n\n\n\n<p>Okay, let&#8217;s uncover the workout plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Best Full Body Isometric Workout Plan to Improve Functional Fitness<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Bodyweight-Isometric-Exercise.jpg\" alt=\"Bodyweight Isometric Exercise\" class=\"wp-image-25343\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Bodyweight-Isometric-Exercise.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Bodyweight-Isometric-Exercise-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Bodyweight-Isometric-Exercise-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Workout<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Workout<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Workout<\/li>\n\n\n\n<li><strong>Friday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Workout<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p><strong>Keep the rest between sets as short as possible.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-background\" style=\"background-color:#fffb09\">Week 1<\/h3>\n\n\n\n<p>The first week involves performing basic exercises and will prepare you for challenging exercises.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Time<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Wall Sit<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Leg<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/mmTAFhFpdY8\" target=\"_blank\" rel=\"noreferrer noopener\">Push-Up Hold<\/a><\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=tYMHYWVvFjs\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=tYMHYWVvFjs\" rel=\"noreferrer noopener\">Superman Hold<\/a><\/td><td>10-15 sec<\/td><td>8-10<\/td><td>Back<\/td><\/tr><tr><td>Lying Reverse Fly<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations\" target=\"_blank\" rel=\"noreferrer noopener\">Plank<\/a><\/td><td>30-60 sec<\/td><td>3-4<\/td><td>Core<\/td><\/tr><tr><td>Side Plank<\/td><td>20-30 sec<\/td><td>2-3<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Time<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>World&#8217;s Greatest Strech<\/td><td>10-sec\/side<\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=1jflO_tZg_M\" target=\"_blank\" rel=\"noreferrer noopener\">Locust Pose<\/a><\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Rear Body<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XpU1OvYjk3s\" target=\"_blank\" rel=\"noreferrer noopener\">Dead Bug Hold<\/a><\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Core<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=gRkooK0KGSc\" target=\"_blank\" rel=\"noreferrer noopener\">Isometric Shoulder Flexion<\/a><\/td><td>5-15 sec<\/td><td>3-4<\/td><td>Shoulder<\/td><\/tr><tr><td>Isometric Shoulder Adduction<\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Shoulder<\/td><\/tr><tr><td>Chair Dips Hold<\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Time<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Wall Sit<\/td><td>10-15 sec<\/td><td>8-10<\/td><td>Leg<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=DAIjxDlSQbo\" target=\"_blank\" rel=\"noreferrer noopener\">Split Squat Hold<\/a><\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Leg<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=HrIIZ8X8ecY\" target=\"_blank\" rel=\"noreferrer noopener\">Glute Bridge Hold<\/a><\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Leg<\/td><\/tr><tr><td>Calf Raise Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Leg<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-best-isometric-bicep-exercises-of-all-time#2_Isometric_Bicep_Hold_with_Towel\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/the-best-isometric-bicep-exercises-of-all-time#2_Isometric_Bicep_Hold_with_Towel\" rel=\"noreferrer noopener\">Isometric Bicep Flexion<\/a><\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Bicep<\/td><\/tr><tr><td>Bicep Isometric Leg Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Bicep<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Time<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/YTAyc2uf_d0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/YTAyc2uf_d0\" rel=\"noreferrer noopener\">Push up Plus Hold<\/a><\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Chest<\/td><\/tr><tr><td>Superman Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#5_Bird-Dog_Pose\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#5_Bird-Dog_Pose\" rel=\"noreferrer noopener\">Bird Dog Hold<\/a><\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Core<\/td><\/tr><tr><td>Plank<\/td><td>30-60 sec<\/td><td>3-4<\/td><td>Core<\/td><\/tr><tr><td>Side Plank<\/td><td>20-sec\/side<\/td><td>2-3<\/td><td>Core<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#6_Hollow_Body_Hold\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#6_Hollow_Body_Hold\" rel=\"noreferrer noopener\">Hollow Body Hold<\/a><\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-background\" style=\"background-color:#fffb09\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Time<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Wall Push-Up Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Chest<\/td><\/tr><tr><td>Deep Squat Pause<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Legs<\/td><\/tr><tr><td>Superman Pull Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Back<\/td><\/tr><tr><td>Lying T Raises<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Back<\/td><\/tr><tr><td>Shoulder External Rotation<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#4_Single-Leg_Hamstring_Bridges\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Leg Bridge<\/a><\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Glute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Time<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Wall Sit<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Leg<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/u2u1FIiwnoU\" target=\"_blank\" rel=\"noreferrer noopener\">Cresent Lunge Hold<\/a><\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Leg<\/td><\/tr><tr><td>Chair Dips Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#12_Boat_Pose\" target=\"_blank\" rel=\"noreferrer noopener\">Boat Pose<\/a><\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Biceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#3_Floor_L-Sit\" target=\"_blank\" rel=\"noreferrer noopener\">Floor L-Sit<\/a><\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Upper Body<\/td><\/tr><tr><td>Locust Pose Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Rear Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Tricep Pushup Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Chest<\/td><\/tr><tr><td>Superman Pull Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Back<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Core<\/td><\/tr><tr><td>Pistol Squat Pause<\/td><td>10-sec\/leg<\/td><td>4-6<\/td><td>Legs<\/td><\/tr><tr><td>Extended Forearm Plank<\/td><td>30-45 sec<\/td><td>2-3<\/td><td>Core<\/td><\/tr><tr><td>Isometric V Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=bY6wIoohU_M\" target=\"_blank\" rel=\"noreferrer noopener\">Half Moon Pose<\/a><\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Leg<\/td><\/tr><tr><td>Chair Pose<\/td><td>10-15 sec<\/td><td>4-5<\/td><td>Leg<\/td><\/tr><tr><td>Boat Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Abs<\/td><\/tr><tr><td>Single-Leg Bridge<\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=0k-dSywGQC0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=0k-dSywGQC0\" rel=\"noreferrer noopener\">Deficit Push-up<\/a><\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Chest<\/td><\/tr><tr><td>Dolphin Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Shoulder <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-background\" style=\"background-color:#e2df14\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Deep Squat Pause<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Legs<\/td><\/tr><tr><td>Pushup Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Chest<\/td><\/tr><tr><td>Y Raises Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Back<\/td><\/tr><tr><td>Glute Kickback Hold<\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Glutes<\/td><\/tr><tr><td>Bench Dips Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Ogs5W4OM0tw\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=Ogs5W4OM0tw\" rel=\"noreferrer noopener\">Bicep Curl (Up &amp; Down)<\/a><\/td><td>10-15 sec<\/td><td>4-5<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Chair Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Quads<\/td><\/tr><tr><td>Cresent Lunge Hold<\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Lower Body<\/td><\/tr><tr><td>World&#8217;s Greatest Stretch<\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Full Body<\/td><\/tr><tr><td>Lying Leg Curl Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Hamstrings<\/td><\/tr><tr><td>Superman Pull<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Back<\/td><\/tr><tr><td>Locust Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Bird Dog Plank<\/td><td>10-sec\/side<\/td><td>6-8<\/td><td>Lower Body<\/td><\/tr><tr><td>Glute Bridge Hold<\/td><td>10-15 sec<\/td><td>6-8<\/td><td>Glutes<\/td><\/tr><tr><td>Boat Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Abs<\/td><\/tr><tr><td>Forearm Plank<\/td><td>30-60 sec<\/td><td>3-4<\/td><td>Core<\/td><\/tr><tr><td>Upward Facing Dog<\/td><td>20-30 sec<\/td><td>2-3<\/td><td>Full body<\/td><\/tr><tr><td>Pushup Plus<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Upper Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Single-Leg Bridge<\/td><td>15-sec\/side<\/td><td>4-6<\/td><td>Chest<\/td><\/tr><tr><td>Y Raises Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Back<\/td><\/tr><tr><td>Lying T Raises<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Back<\/td><\/tr><tr><td>Dolphin Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Shoulder<\/td><\/tr><tr><td>Wall Sit<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Lower Body<\/td><\/tr><tr><td>Side Plank<\/td><td>20-sec\/side<\/td><td>3-4<\/td><td>Oblique<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-background\" style=\"background-color:#e2df14\"><strong>Week 4<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isometric-leg-exercises#20_Curtsy_Lunge_Hold\">Curtsy Lunge Hold<\/a><\/td><td>10-sec\/leg<\/td><td>4-6<\/td><td>Legs<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-lower-back-workout#9_Cat-Cow_Pose\" target=\"_blank\" rel=\"noreferrer noopener\">Cat-Cow<\/a><\/td><td>10-sec each<\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><tr><td>Single-leg Deadlift<\/td><td>10-sec\/side<\/td><td>4-6<\/td><td>Legs<\/td><\/tr><tr><td>Superman Pull Hold<\/td><td>15-20 sec<\/td><td>4-6<\/td><td>Upper Body <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isometric-leg-exercises#19_Lateral_Iso_Squat\">Lateral Iso Squat<\/a><\/td><td>15-sec\/leg<\/td><td>4-6<\/td><td>Legs<\/td><\/tr><tr><td>Dolphin Pose<\/td><td>10-15 sec <\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>High Lunge<\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><tr><td>Warrior III<\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><tr><td>Four-Limbed Staff Pose<\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><tr><td>Upward Facing Dog<\/td><td>45-60 sec<\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><tr><td>Downward Facing Dog<\/td><td>20-30 sec<\/td><td>3-4<\/td><td>Full Body<\/td><\/tr><tr><td>Lying Reverse Fly<\/td><td>10-15 sec<\/td><td>3-4<\/td><td>Upper Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Boat pose<\/td><td>10-15 sec<\/td><td>3-5<\/td><td>Core<\/td><\/tr><tr><td>Warrior 1 Pose<\/td><td>10-15 sec<\/td><td>3-5<\/td><td>Full Body<\/td><\/tr><tr><td>Triangle Pose<\/td><td>10-15 sec<\/td><td>3-5<\/td><td>Upper Body<\/td><\/tr><tr><td>Bridge Pose<\/td><td>10-15 sec<\/td><td>3-5<\/td><td>Glute<\/td><\/tr><tr><td>Cobra Pose<\/td><td>10-15 sec<\/td><td>3-5<\/td><td>Rear Body<\/td><\/tr><tr><td>Forearm Plank<\/td><td>45-60 sec<\/td><td>3-5<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#45f0ea\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Hold<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dolphin Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Shoulder<\/td><\/tr><tr><td>Chair Pose<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Lower Body<\/td><\/tr><tr><td>Hollow Crunches<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Core<\/td><\/tr><tr><td>Dead Bug Hold<\/td><td>10-15 sec <\/td><td>4-6<\/td><td>Core<\/td><\/tr><tr><td>Wall Push-Up Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Upper Body<\/td><\/tr><tr><td>Superman Hold<\/td><td>10-15 sec<\/td><td>4-6<\/td><td>Upper Body <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If you want to create your own isometric program, you can do that with the help of the <a href=\"https:\/\/thefitnessphantom.com\/isometric-exercises-list\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>isometric exercises list<\/strong><\/a>.<\/p>\n\n\n\n<p>Moreover, you can also incorporate some <a href=\"https:\/\/thefitnessphantom.com\/list-of-stretching-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13152\" rel=\"noreferrer noopener\"><strong>stretching exercises<\/strong><\/a> that work on the entire body and build strength and mobility.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Full Body Isometric Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/full-body-isometric-workout-routine-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Total-Body-Isometric-Workout-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/full-body-isometric-workout-routine-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" download>Download<\/a><\/div>\n\n\n\n<p>You can download the PDF and use it whenever you like.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Often Should You Do Isometric Workout?<\/strong><\/h2>\n\n\n\n<p>You can do isometric exercises as many days as you like in a week, depending on your fitness level and strength.<\/p>\n\n\n\n<p>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.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>  <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30943568\/\" target=\"_blank\" rel=\"noreferrer noopener\">Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance<\/a>&#8211; International Journal of Sports Medicine <\/div><\/li><li><span>2<\/span><div> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7406028\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomized trials<\/a> &#8211; BMJ Open Sports and Exercise Medicine<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>For those who want to build strength and mobility without putting much stress on their muscles or using any gym equipment, I&#8217;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&#8217;s a &#8230; <a title=\"4-Week Full Body Isometric Workout Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/full-body-isometric-workout-routine-with-pdf\" aria-label=\"Read more about 4-Week Full Body Isometric Workout Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":6122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,229],"tags":[378],"class_list":["post-6099","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-isometric-exercises","tag-isometric-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6099","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=6099"}],"version-history":[{"count":11,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6099\/revisions"}],"predecessor-version":[{"id":25346,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6099\/revisions\/25346"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/6122"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=6099"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=6099"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=6099"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}