Isometric and isotonic exercises for a full-body workout will give you the routine and results you are looking for in as little as 12 minutes. You choose the intensity level by slowing or speeding up the routine as well as doing 1, 2, or 3 sets.
Leverage the power of isometric exercises
Achieve a full-body workout using evidence-based techniques. Isometric exercises are shown to engage more muscle fibers and building strength faster than any other technique. Combine isometric and isotonic exercises for a full-body workout and you have a winning recipe to strengthen and tone your body with one simple routine.
The isometric exercises will effectively build your strength while the isotonic exercises will finish the job helping your muscles grow and increase your definition.
Isometric and Isotonic Exercises for a Full Body Workout Routine
In this superset full body workout, you will perform push and pull movements sequentially (example, chest followed by back). This technique allows for your muscles to recover for the next exercise while maintaining your heart rate and intensity. This saves you time and improves your results by taking less breaks throughout your isometric and isotonic exercises for a full body workout.
A few things to note:
Never hold your breath. Maintain constant breathing throughout your exercises
Focus on your muscles being engaged. Intentionally activate your targeted muscles and listen to your body.
Take breaks as you need them.
Always consult with your physician prior to physical exertion.
1. Chest Compression
Hold your Steel Bow at chest height keeping your elbows up (parallel to the ground). Compress your Steel Bow using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 chest compression repetitions.
2. Lat Press Down
Place your Steel Bow on a secure surface at or above waist height in the vertical position. Using your desired arm, press your Steel Bow down using 60% – 80% focusing on engaging your lats and hold for a 7-second isometric contraction. Release and begin 12 lat press down repetitions. Ensure you exercise both sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
3. Lower Chest Compression
Hold your Steel Bow at or below naval height. Compress your Steel Bow using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 lower chest compression repetitions.
4. Archer
Hold the cable grips in the center of the cables. Extend one arm out to your side and drawback your opposite arm in an archery motion at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
5. Upper Chest Compression
Hold your Steel Bow at the shoulder to face height. Compress your Steel Bow using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 upper chest compression repetitions.
6. Cable Spread
Grip the center of the cables in the vertical position at chest height. Spread your Steel Bow using 60% – 80% focusing on engaging your upper back (keep your shoulders back and not rounded forward). Hold for a 7-second isometric contraction. Release and begin 12 cable spread repetitions.
7. Side Chest Compression
Hold your Steel Bow at chest height keeping your elbows up (parallel to the ground). Extend one arm to the side and compress your Steel Bow using opposite (inner arm) 60% – 80%. Focus on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 side chest compression repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
8. Reverse Flys with ISO-MOTION
The next portion of this total-body workout is the cable spread which targets your back and posterior shoulders. Grip your Steel Bow in the center of your cables and spread at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 ISO-MOTION repetitions. Tighten your core (hold your stomach in) and move from one side of your body to the other. More on ISO-MOTION
9. One Legged Press with Calf Extension
Place the bottom cable securely on the ball of your foot. Grab the top cable and press your leg outward at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Finish the exercise by keeping your leg stationary and pointing your toes at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
10. Hip Abduction
Grip your Steel Bow cables in the center. Lie down on your back. Place your forearms on the outside of your knees. Spread your legs at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions.
11. Hip Adduction
Holding your Steel Bow handles, place your hands on the inside of your knees. Contract your legs together at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions.
12. Biceps Curl
Hold your Bullworker in the vertical position. Grip the bottom handle with your palm facing up and the top handle with your palm facing down. Curl your arm up bending only at your elbow at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine. More on targeting your biceps.
13. Reverse Grip Triceps Extension
Grab your bottom cable with your palm facing upwards. Starting with your bottom elbow bent straighten your arm downwards at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine. More on targeting your triceps.
14. Resisted Dead Bugs
Lie down on your back. Place one Steel Bow handle securely on your thigh (knee bent to 90 degrees). Using your opposite arm, apply pressure to the top handle at 60% – 80%. Maintain the tension on your Steel Bow and straighten your opposite leg and arm in unison and bring them back to the center. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
3 Benefits of Isometric Exercises
1) Convenient
Isometrics require little to no equipment and can be down anywhere.
2) Effective
Isometric exercises are proven to engage more muscle fibers and build strength faster than any other strength training technique.
3) Safe
Isometric exercises are a low impact strength training option for all fitness levels.
Conclusion:
We hope you enjoyed these Isometric and Isotonic Exercises for a Full Body Workout Routine using your Steel Bow. Please share the benefits of isometrics with your friends and family and let us know if you have any questions.
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