We're mixing things up a bit today—instead of your standard circuit workout with dynamic range of motion moves, you're going to tough it out through a roundup of four ultra-intense isometric moves.
Isometric exercises are a type of strength training where you hold positions perfectly still for a set period of time (in this case, between 30 and 90 seconds each pose). Your muscles don't lengthen or contract during the course of the move—they remain static—but that doesn't mean they're not WORKING. Try it for yourself—after 30 seconds of each of these moves, you'll definitely feel the burn.
Check out the video below to see how to do each move. Then read below that a description of how long you should hold each pose (and how many times you should do it).
Now ready, set… hold it right there!
The Moves:
Plank with Glute Squeeze
Hold it for 30 – 90 seconds. Then take a break for 30 to 60 seconds, and repeat this move 3 to 5 times.
Isometric Lateral Raise
(You'll need light dumbbells for this one.)
Hold for 30 – 90 seconds. In between sets, rest for 30 to 60 seconds, and then repeat 3 to 5 times.
T-Stabilization
Hold for 30 – 90 seconds on one second, transfer back to plank, and then hold for 30 – 90 seconds on the other side. Return to center, and then take a breather for 30 to 60 seconds.
Isometric Wall Squat
Hold for 30 to 90 seconds. Between, take a break for 30 – 60 seconds, and then repeat 3 to 5 times.
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