The workout I'm posting today is hopefully something you haven't seen or done before! I know this will challenge your muscles in a different, but great way. It's a total body workout that can be done in your dorm room, or any small space. No gym equipment required!
You typically see workouts consisting of exercises where you are contracting or lengthening the muscle. That is an isotonic exercise and a great muscle builder/toner.
An isometric exercise is when you are keeping the muscle static in the particular position. No joint movement or lengthening or contracting of the muscle. By holding a move, you are recruiting motor units within your muscle, achieving a maximum force.
An isometric workout done on it's own would not be as beneficial as it would be to mix isotonic and isometric. I like to mix the two types of exercises to create a workout that will challenge muscles you probably haven't worked before.
There is a downside to isometric exercises- it can increase blood pressure very quickly. Which means anyone who is hypertensive (high blood pressure) or pre hypertensive should not engage in isometric exercises.
Enjoy this workout! The Isometric mix:
- Adequately warm up before beginning this workout.
- You may repeat through the groups 2-3 times.
- REST at least 30 seconds between groups.
- The last isometric hold can be done until muscle failure (hold the position as long as you can) but be sure to listen to your body. Make sure you are continuously breathing and if you feel light headed do not hold any longer
Group one: Wall sits and squats:
- Begin with a 30 second wall sit.
- Immediately after, do 12 squats
- Rest for 15 seconds and complete group one with another 30 second wall sit- (you may do this last wall sit until muscle failure)
- Begin with a 30 second reverse bridge
- Immediately after, maintaining the reverse bridge position, complete 15 tricep dips
- Rest for 15 seconds and finish group two with 30 seconds + reverse bridge
- In the Plie squat position, hold the plie for 30 seconds (should be squatted down to about a 90 degree angle)
- Go right into 12 plie squats
- Rest for 15 seconds and complete group three with 30 seconds + in the squatted plie position
- Begin in the plank position, holding for 30 seconds
- Maintaining the plank, go right into a marching plank for 15 reps (Lifting left and right counts as one)
- Rest for 15 seconds, then resume the plank position holding for 30 seconds +
- Hold the bridge position, squeezing glutes, for 30 seconds
- At the top of the bridge position, pulse up and down 30 times
- Rest for 15 seconds, then complete group five with another bridge hold for 30 seconds or more.
- In the push up position, hold body still for 30 seconds
- Maintaining the push up position (or dropping down to knees) complete 12 push ups
- Rest 15 seconds, get back up into the push up position and hold at the top for 30 seconds or more.
This workout will challenge all the major muscles in your body and by mixing isotonic and isometric exercises we are keeping your muscles guessing. Your body will recruit motor units to sustain the isometric exercises that normally wouldn't be recruited. So get up and try the isometric mix.. you'll be on your way to your best body!
PS- If your college football team played yesterday, I hope they didn't disappoint! (GAMECOCK'S WON!!) Be sure to use the healthy tailgating tips at your next game or share with your friends who have a game this saturday!
College Month is wrapping up- I'm going to post another dorm room recipe and then start back with a September monthly challenge. Just because college month is over doesn't mean I won't be posting useful stuff for you, college students, so please visit again soon :)
& have a great Labor Day Weekend!