SAM Isometric Challenge
What is an Isometric Exercise
An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.
What are isometrics?
Isometrics are also known as static exercises. It’s a type of training where the body performs little or no movement while contracting muscle fibers. In other words, during isometric training, the joint angle and muscle length do not change during contraction. They are done in static positions, rather than through a range of motion like while performing concentric exercises.
The three main types of isometric exercise are isometric presses, pulls, and holds. They may be included in a strength training regime in order to improve the body’s ability to apply power from a static position or, in the case of isometric holds, improve the body’s ability to maintain a position for a period of time. . Some examples of isometric exercises are planks, wall sits and side bridges. Many yoga poses are also isometric in nature like the chair and the tree pose
Blueprint Fitness has listed 4 key benefits to isometric training as
Increased muscular endurance
Increased muscular strength
Toning
Time-saving
Fitandme.com has listed 11 benefits of isometric exercises. Click the link to find out more.
Assignment: Complete each workout least once over a 7 day period. You will be credited for 25 points for each day a workout is completed, Take your time and do them correctly to get maximum benefit. If your muscles start to hurt stop and take a rest. Do not over due it an hurt yourself.
Remember to submit your results each day in the google form below.
Macaroni Challenge
Do each of the 12 exercises for the duration of time indicated. - 1 macroni = 1 seconds , think of football steambolts or ultimate stalls and count like this :
1 macaroni , 2 macaroni , 3 macaroni , 4 macaroni etc.
Repeat the 12 exercises on the chart 2 more times
Remember to rest for 20-30 seconds between each set
1, Banana -4 sets 30 seconds
2. Plank with extended arm-4 sets x 30 seconds (alternate each side 2X)
3. Dead Bug- 4 sets x 30 seconds (alternate each side 2X)
4. Bull Dog- 4 sets x 30 seconds
5. Superman = 4 sets X 30 seconds
6. Dorsal plank- 4 sets X 30 seconds
7. Supported Bridge-4 sets X 30 seconds
Remember to rest for 20-30 seconds between each set
Episode 14 - Great Bodyweight & Isometric Holds - Fit with Forbes 24 Day Challenge
20/20/20 - Do each exercise repetitiously for 20 seconds, then hold the movement isometrically 20 seconds, and then back to the move. Complete all the exercises, rest 2 minutes and them complete once more.
Squat Jump / Hold Sumo / Squat Jump
flutter Kicks / 6" Leg Hold / flutter kicks
judo pushup / x pike / judo pushups
split jacks / lunge hold 10s each leg / split jacks
russian twists / 45 degree hold / russian twists
military pushup / hold halfway / military pushup
frog hops/ wall sit / frog hops
windshield wipers / 90 degree hold / windshield wipers
dips / hold halfway / dips
duck walk / v hold / kangaroo hops
Rest 2 minutes
Repeat the circuit 2 more times
The 23 Isometric Core Exercises
Only do the 16 highlighted for 20-30 seconds,
Rest 10-15 seconds in between each sets
Remember to exercises on both sides of the body when applicable. Do not do the ones labelled OMIT
They are considered high risk and dangerous
The 23 Isometric Core Exercises
1. Banana (0:45)
2. Boat (0:57)
3. Dead Bug (1:10)
4. Lower Ab Plank (1:22)
5. Front Plank (1:34)
6. Bull Dog (1:45)
7. Superman (1:59)
8. Posterior Plank (2:11)
9. Push Up Holds Top (2:23)
10. Push Up Holds Middle (2:28)
11. Push Up Holds Bottom (2:36)
12. Bird Dog Beginner (2:43)
13. Bird Dog Advanced (2:55)
14. Glute Bridge Hold (3:04)
15. Bound Dog (3:15)
16.Handstand Hold (3:27) OMIT
17. Single Arm Handstand Hold (3:39) OMIT
18. Wall Push (3:53)
19. Dip Hold (4:08) OMIT
20. Dip Hold L-Sit (4:21) OMIT
21. Pull Up Hold Bottom (4:29) OMIT
22. Pull Up Hold Middle (4:34) OMIT
23. Pull Up Hold Top (4:44) OMIT
repeat set one more time if possible
24 Isometric Leg Exercises
Only do the 20 highlighted for 20-30 seconds,
Rest 10-15 seconds in between each sets
Remember to exercises on both sides of the body when applicable. Do not do the ones labelled OMIT
You require a bench to do them
1. Wall Sit (0:27)
2. Single Leg Wall Sit (0:39)
3. Lunge Hold (0:49)
4. Side Lunge Hold (0:59)
5. Sumo Squat Hold (1:12)
6. Straight Leg Lunge Hold (1:23)
7. Single Leg Wall Drive (1:35)
8. 1/2 Squat, 1/2 Deadlift Hold (1:49)
9. Single Leg Deadlift Hold (2:01)
10. Standing Leg Raise (2:12)
11. Single Leg Wall Kickback Hold (2:23)
12. Single Leg Chair Pose (2:34)
13. Calf Raise Squat Hold (2:50)
14. Seated Quad Flex (3:00)
15. Balance Lunge Hold (3:10)
16. Lying Hamstring Bench Resisted Curl (3:21) OMIT
17. Lying Adductor Bench Press (3:31)OMIT
18. Reverse Hyper Hold (3:41) OMIT
19. Glute Bridge Hold (3:52)
20. Single Leg Squat Hover Hold (4:03)
21. Glute Bridge Calf Raise Hold (4:14)
22. Donkey Kick Hold (4:24)
23. Side Plank Clam Hold (4:40)
24. Side Lying Wall Kickback (4:56)
repeat set one more time if possible
15-Minute FOLLOW ALONG Isometric Bodyweight Workout
Try this 15 Minute Isometric Bodyweight Workout! Do these 9 Exercises and target all the muscles of the body. These exercises work the entire body effectively without a single piece of equipment. You can do a total body isometric workout in just 15 minutes!
Begin by holding each isometric bodyweight exercise for 10 or 20 seconds. Do sets of 3 reps at 10-20 seconds. From there you can add time, add sets or decrease rest time to make the workout harder.
Here's the workout:
Circuit #1 (30s ON:10s OFF):
squat
inward press
wall press
Circuit #2 (15s ON:5s OFF):
lunge
stork
single leg glute bridge
Circuit #3 (30s ON:10s OFF):
plank
leg lift
V-sit
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