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WORKOUT OF THE WEEK: Isometric Strengthening Workout

WORKOUT OF THE WEEK: Isometric Strengthening Workout

Isometric muscle contractions happen when the muscle fires up but there is no movement.  In other words, there is no lengthening or shortening of the muscle during the exercise, rather it is static.  While it might sound easy, these types of exercises will leave your muscles screaming!!  These are great exercises to be used during rehabilitation from an injury or for people with joint pain or arthritis, however, they are also a great change up for anyone's normal routine.

Do each exercise for a 1 minute hold. Take short breaks if you need to in order to build up to the 1 minute mark, but that is the ultimate goal.  

Isometric Exercises: 
1 - Wall sit
2 - Plank
3 - Mid-point hold of a bicep curl
4 - Side Plank (change sides at 30 seconds)
5- Pull up hang at the mid point (elbows bent w top of arms parallel to floor)
6 - Tricep Dip Hold

After the whole circuit you can turn it into a full body workout by adding in a quick tabata cardio session of 30 seconds on, 15 rest of the following exercises: 

Jump squats
High Knees
Burpees
Mountain Climbers
Skaters
Jumping Jacks

Then repeat the whole thing 1-2 more times


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Take short breaks if you need to in order to build up to the 1 minute mark, but that is the ultimate goal.


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