20 Isometric Exercises Anyone Can Do (With No Equipment)
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- čas přidán 11. 06. 2024
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In this video I demonstrate 20 different isometric exercises that you can use in various ways. If you want, you can perform all 20 exercises (1 set of each) in a single isometric full body workout, or you can pick and choose which exercises you want to incorporate into a routine of your own design.
The benefit of isometric exercise is that it tends to strengthen your core more than traditional isotonic exercises (when your joints are moving). Isometrics also lend to more stability and tend to strengthen the connective tissues more. Some studies have even concluded that isometric exercises are more effective than isotonic, showing 95.2% muscle activation for isometrics compared to 88.3% muscle activation for the eccentric and 89.7% muscle activation for the concentric movement of exercises.
When performing these exercises, take your time getting into the position and feeling the muscle contraction as I describe. Hold the position for as long as you can, making sure to contract the muscles as hard as you can while keeping good form. Typically I aim for 20-30 second holds, but some exercises such as plank variations I've gone for minutes holding.
Enjoy the exercises!
-Ryan
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Having gone through the comments section for the 20 isometric holds list, well, let me make it myself. Need to get a printout now, so can have a look at it from time to time. Calisthenics practitioner here, the single arm plank and bicep hold are challenging and functional like no other. Thanks Ryan, keep rocking.
#1 Wall sit
#2 Sumo squat
#3 Calf raise
#4 Static lunge
#5 Hamstring curl
#6 Active beast
#7 Forearm plank
#8 Side plank
#9 Glute bridge
#10 Superman hold
#11 Straight bridge
#12 Floor-assisted L-Sit
#13 Straight-arm plank
#14 Leaning straight-arm plank
#15 Biceps plank
#16 Single-arm plank
#17 Wall T-hold
#18 Bent arm pike
#19 Hollow body
#20 Chest to Wall handstand
Thanks for the list! 📝
@@manu1007 You're welcome & don't forget to share
Thank you 😊
Thanks!
Thanks for the list!
So, I'm not sure if this was ever intended to be a sequence of moves... but I tried to reorganize it into a 26 minute workout. I had some fun trying to rearrange them to be more doable in succession (trying to alternate more between upper/lower and harder/easier moves). But I'd love to know your thoughts.
#1 Wall sit
#2 Straight-arm plank
#3 Sumo squat
#4 Floor-assisted L-Sit
#5 Glute bridge
#6 Static lunge
#7 One arm plank
#8 Hamstring curl
#9 Active beast
#10 Forearm plank
#11 Side plank
#12 Superman hold
(break before a super hard move)
#13 Biceps plank
#14 Straight bridge
#15 Wall T-hold
#16 Hollow body
#17 Leaning straight-arm plank
(break again before another super hard move)
# 18 Bent arm pike
#19 Calf raise
#20 Chest to Wall handstand
I set an interval timer for 26 one-minute work intervals and 12 second rests between exercises. 24 working minutes allows you to complete all exercises. But I take extra rest time before bicep plank and bent arm pike. Those things are crazy :)
Isometrics are great for mental health. If I have trouble getting out of bed, off the couch or out of my house, a few minutes of these stimulates my brain enough to get me going, and it improves my mood.
Thanks for the info. I am going through a similar phase now
Wow, that's cool, I'm gonna try that.
Wow-- As someone who struggles with my own mental health issues, this makes SO much sense. There are days I struggle to get going at all and I am definitely going to take your advice and try to use some of these exercises to help!! Thanks you
@@sauerkraut8881 set an alarm for 50-55 minutes, every time it rings go for a 5-10 minute brisk walk.
Try it for a few days, feels so good once you get into it.
Same here 🙂
Great Workout and Content! Let`s start together:
0:38 #1 Wall Sit
1:38 #2 Sumo Squat
2:32 #3 Calf Raise
2:57 #4 Static Lunge
3:44 #5 Hamstring Curl
4:06 #6 Active Beast
5:12 #7 Forearm Plank
5:45 #8 Side Plank
6:30 #9 Glute Bridge
7:28 #10 Superman Hold
8:00 #11 Straight Bridge
8:40 #12 Floor-Assisted L-Sit
9:15 #13 Straight-Arm Plank
9:44 #14 Leaning Straight-Arm Plank
10:24 #15 Biceps Plank
11:03 #16 Single-Arm Plank
11:34 #17 Wall T-Hold
12:14 #18 Bent-Arm Pike
12:36 #19 Hollow Body
13:14 #20 Wall Plank
13:48 #21 Cest-to-Wall Handstand
Wow, Paul
Thanks. Very helpful.
Podés hacerlo en español?
Paul Schweissbrenner thank you
Thanks Paul
among the eons of videos on exercise, I find this one exceptionally good. Simple, no annoying music or long conversation and straight to the point. Should be a template to those many producing unbearably tedious exercise videos
❤❤❤
I like the annoying music 🎵
Yay no Taylor swift music 💯
I am 53 and my body is aching at the joints. I was praying now and thinking whether I could devise an overall fitness routine to fix my problem. After finishing my prayer session, I opened CZcams and found your video. Just what I need at this point in time. Frankly, yours is outstanding as it covers all aspects of the body and is also challenging while being extremely do-able. Great!!!
Any fitness tutor who has exercise ideas to be fit without using any weights or equipments is a legend in my eyes.
Prasanna J well said mate
Then why don't you try yoga
@@adityarokade7086 Maybe he means strengthening exercises. Yoga is flexibility and mobility.
@@davidpesti4450 there are some yoga poses that are badass isometric, please check it u will like it 😄
Prasanna J sir, lots of don't even think this way thanks.... Actor martial art performer Sanjay waghule india.
Isometric workouts are great for someone with a weak lower back or suffering from degenerative disc. These workouts will strengthen the muscle without putting pressure on back because there is no or very less movement involved with each type exercise. Thank you for providing us these exercises.
Isometrics are also good for joints but typicaly for joints you need to "max out" using weights or cables.
I am a 48 year old woman from India. I practice yoga, I was lookin for some advanced exercises which would help me get rid if my feet pain which I had developed recently, I chanced upon your isometric exercises, I was able to do all the 20 exercises, I started with 15 breathe counts each, it was magical, it has definitely helped me a lot, also I feel there are many more benifts to reap from this, I will definitely include these into my daily fitness regime. thanks a lot for sharing. God bless.
As a multiple Sclerosis sufferer, all these helps me, get stronger. I thank you!
I do as well
Look up Dr. Lee Merrit. She has a theory that MS is actually a parasite which can be detoxified out of your body using a pharmaceutical which was made famous by our former President and this is why they they started covering it up... he was calling out something known to cure many health problems and Big Pharma would lose BILLIONS if you knew what it can do.
Yeah, If I were to try some of these, like against the wall, pretty sure I'd find myself sliding down onto the floor😅
Take a look at Dr.Terry Wahls for a cure for MS. She cured herself.
Hi there, I'm a almost 35 years dutch woman. Hard trying to begin with calisthenics exercises and other home workouts. This is awesome, but I'm flabbergasted how hard it is! Succes to everyone!
This is really nice especially in terms of reducing damage to your joints. Thanks Ryan.
Isometric workout makes no noise at all. That's really practical a d helpful. You can exercice any time anywhere. Thanks for sharing this.
To say isometrics make no sense at all is like saying handstands front levers dead hangs and full L-sit all don't make sense but people all of over the world reap the benefits from it
@@malikbramble2474 go home and check your eyes idiota
I disagree. My isometric workouts end in screams of anguish and shrieks of pain. Sometimes, I swear I can hear my muscles cry in agony, and hurling insults at my brain for deciding to do them.
Just saying...
@Stretch n Strong Yes, breathing and farting in check.
Yes, they're great "no excuse" exercises that you can truly do anytime, anywhere. Apartment living, while on vacation, while kids are asleep, while watching TV or listening to an audiobook, and at any age, though you may need to work up to and modify them a bit if very out of shape or older adult.
Old timer here. Bruce Lee was doing Isometrics back in the early 60s. It is refreshing to see a fitness pro address them finally. Thanks!
Ten, just how much of an Old-timer are you???
Derek ofive In my 60’s Derek.
Wow, that's good to know! With so much information at so many levels its hard to know what's really beneficial vs injury. Thanks for sharing,
Yogis have been doing isometrics for thousands of years. They're an essential part of any yoga routine with a strength component.
@@derekofive9676 68. I was around 10 when the Green Hornet came out.
Great stuff, my home gym is pretty well kitted but always feel the need to do extra body weight stuff too. Really useful, thank you!
I just love this video. I was a gym frick, looking at your workout I wish I knew this before. BTW I am 65 and I definitely will try them all and let you know. Starting tomorrow 6-9-24. Anyone else? ❤❤
This is the best compilation of isometric hold exercises, thank you Ryan 🤘
This video is fantastic. During the time when covid is rampant and gyms are closed, this isometric exercise keeps us perfectly fit. Thanks
Hi! Just Found Ur channel and since I saw the first excercise I figured out how peacefully and harmonically you make it seems to be. You are a master.
Really good video. Started doing some of these 4 weeks after inguinal hernia surgery. Short periods for half the exercises at first and then gradually increased and included some of the other exercises. Your explanations are so clear and easy to follow and this video is perfect during lockdown. Many thanks.
That was incredibly useful! I really appreciate your hard work in putting this video together. Thank you!
This is GREAT! Thank you! Your explanations are excellent.... this is a great gift. Very challenging with absolutely no equipment and every exercise is possible no matter what your skill level.
thank you
Really enjoyable and empowering exercises for an over 50-thank you!
Great video. Thanks!
Thanks for this video, very complete!
These are really awesome because of the slowness/hold. Helps my ADD too.
Can you do a full timed demo of this entire routine? As in do each step with the rest of us. I understand it'll take up your time, but pls give it a think. Thanks again, coach.
You are so clear in your instruction. You are a great teacher. Very informative. I will definitely be trying these. Thanks
An outstanding presentation thanks!
Your videos are always very informative. Keep them this way!
You are a legend. I found this exercises so much helpful.
Excellent workout, love complete instructions and easy break down of workouts with muscle group explanations. Thank you very much.
Love this video. Great isometric body movements, which many people do not focus on! Thank you for such amazing content :)
Wall sit is given as punishment in school if we forgot to do homework. Now it's an exercise
Same at my end... 😁
it was not a punishment, it was thoughtful to teach you discipline, body awareness, focus and strength in the spare time you got :)
@@monnoo8221 that's an interesting way to say punishment
@@monsieurLDN did not intend to find a wordy envelop.... it was teaching and punishment... weights of those depending on the perspective
@@monsieurLDNdiscipline isn’t how you punish a kid, it’s how you raise a kid. Discipline is how adults prioritize values over comfort and dopamine seeking, which lead us to an early and unhappy grave.
Discipline is positive practice, not a punishment. Parents raising kids like it’s punishment is why society is disintegrating, and everyone is depressed.
Thank you. Just seen your video, very clear, concise , instructions & demonstrations exactly what I’m looking for. I’ve joined the team & subscribed ✊🏾💯🇬🇧
Loved it!!! Great video and very thorough explanations.
Awesome exercises, thank you for shearing.
Awesome content thanks; an oasis in a desert of fitness videos. Even with osteoarthritis and at 74, I feel I can achieve many of these exercises apart from headstand.
This has been an incredible video I share with my patients who have high blood pressure. Recent research further confirms that isometrics are among the best exercises for those with hypertension.
My BP is always high I am definitely going to try this video!
. I read your comment stating you suffer from high BP. I am 72 and had the same issue. I got the idea of taking L-citruline powder in a 3g dose from another person, my age, who also suffered the same malady. It took about four days to take effect. Now my BP is between 116/68 and 119/78. A far cry from the high 140s and 150s I was running. It is something your body makes but as we age we start losing it. I buy it at Bulk Supplements and it runs under 20 dollars plus S/H for a month supply(250g). I just ordered my second month supply. Hope this helps you.
One of the best simple routines...not easy to do as it looks. Thanks
A true gem of an exercise regimen. Thank you ever so much for sharing these isometric exercises with us. God bless you.
Found some exercises there I’ve never seen before . Excellent stuff 💪👍
"20 Isometric Exercises Anyone Can Do."
I love the fact that you thought highly of me, regardless of my true ability.
😅😅😅😅 yep!
your true ability is your headache.
Same, specially the last one 🤣🤣
He didn’t say everyone , he said anyone . Very different .
😂🤣😂🤣😂
Great routine.Thank you for sharing!
Excellent exercises, Thank You!
Great stuff, had a couple of injuries and this vid really useful daily. More please about working with injuries. Cool.
This is great! I can't do all of them by any means, but this is great information for me to create my own workout and goes beyond the usual like 2 exercises I've seen elsewhere. Thank you!
Absolutely fantastic video.... Such clarity .... Clear voice .....🎉🎉🎉🎉🎉🎉
Thank you so much! God bless you!
Thanks Ryan, look awsome, hope this set of execrise will brings me back to great fitness. One of them was impossible, 2-3 a bit hard, but all together looks possible!
Minus pull up variations you have everything covered. This is tremendous. I go under table or bed to pull myself and hold.
Excellent presentation. Thank you.
Timing perfect, thanks Ryan!!
The one of the purposes of Hatha Yoga is to hold the position for as long as possible without moving, for at least an hour, working up to it, the first and orginal isometric exercise, as well as Taoist martial arts and Shaolin iron shirt exercises.
No need to reinvent the wheel..
Great video. Thank you🙏🏽
Yes, agreed. So many of these positions are asanas.
@johnbishop9000 they are also asanas in yin, vinyasa, Pilates and qigong. Variety is the spice of life I enjoy all of them daily. Keeps me balanced, supple and agile at 64 years young :)
Hatha Yoga is a bastardised version of a system called Primitive Gymnastics invented in Denmark and Sweden.
Love your content. Trying to learn the handstand, but I'm still very much a beginner. I've learned the crow pose and I'm doing pike pushups to increase the strength. Keep the videos coming, big inspiration 💪
Discovering your channel might be one of the best things that happened to me this year.
great thank you I have just stumble here and tried all the exercises out and feel great. I will add some of these to my morning orutine.
♥️😍 I love it. I'll try tomorrow morning. Thank you 😘
Thank you ! for explaining these positions, feel so good as I have been teaching yoga and movement and am 74 and do all these positions
Yup. This is a mix of yoga and Qigong 😊
Great video. thank you.
Great instructions!
This is GREAT!!! 💪🏽🔥💪🏽🔥💪🏽🔥
Class video mate, these workouts are vastly under rated in the fitness community. The pump, and strength you gain is impressive and its minimal risk of injury. Also trains the form and posture for each movement .
Thanks for sharing! It's confirmation on what I've been thinking for a long time.
Awesome, awesome, awesome. I love it. Thanks. I'm a person with limited mobility because I tore both of my hamstrings and have severe sciatica.
I'm going to start doing these to get better in shape. I know, Eric Cartman says round is a shape.
I've been losing fat and building muscle during this quarantine with Hiit training. I'm really motivated to try calisthenics and this video is just perfect to start, thank you!
That's really practical a d helpful. An outstanding presentation thanks! Great!
great video. Thanks
You are amazing
God bless you dear🙏😊
Good stuff. As someone studying yoga, I think a lot of these could be improved even further by engaging your arms, shoulders, and traps as well by holding your arms above your head.
Yes, they are all yoga moves! 😂
Verygood exercices,tnks a lot
This is awesome! Thank you!
Looking forward to doing this with my kids
Principal Skinner: Mmmmm, isometric exercises!
Just stretching my calves on the windowsill
Hi, I use to be a regular gym goer, for about 2 yrs I was focusing on pulls up and body weight exercises. I came across your videos and made the decision to end my gym membership. I now workout at a park it has a few basic equipment parallel bars and a pull up bar. I'm thoroughly enjoying being away from the gym and will definitively try some of your workouts. Thank you 😊
Do you find you are gaining/ building muscle or toning up?
Thank you for this sequence- great for yoga for strength and core class
Great work thanks for sharing!
EXCELLENT exercises to build strength. I guess it shoukd take about 45 minutes or so and is going to be fun. Thanks
The biceps plank is killer! Also, maybe one could combine the wall sit and wall T hold, for extra stability and saving time. Thank you!
Love love your isometrics. Thank you very much for taking the time to do this video, I downloaded it so I can do these exercises daily.
My my my...finally a decent video that is soooo beneficial to my needs. Congratulations and THANK YOU! for your effort putting together this wonderful video. Blessings to you.
your selfless sharing is appreciated by all people, notably my elderly group at my home. Thanks for your video and we would all learn to do.
Great Video!!!!! Thanks Mr.Sins
Love this video!
Real thanks!
I love the way he teaches does exercise really work with me !!!! Thank You .Bryan.🙂🙂 I didn't know how to work with my rollers wheels and I learned with you🙂🙂
Thank you for sharing. I am including these in my workout regime as from tomorrow
Wow great demonstration I’m going to start doing this❤
love it.. the best COMPLETE WORK OUT !!! ✨👍🙏
Excellent Minus the Gym, thank you. I've been advocating isometrics since 1984, and almost 60 years, never joined a gym in my life, heart resting rate of 28bpm. So refreshing to come across your video - I subscribed.
Wow! That is a very low and almost unheard of resting HR! Even lower than top cyclists! How did you achieve that -- do you do any cardio, HIIT, Pranayama, heart-strengthening exercises?
@@0anant0 I did that by creating my own exercise routine when I was diagnosed with Osteo Arthritis, requiring a total hip replacement (just received that 2.5 weeks ago).
In my 3rd year of this condition, I continued with cardio, HIIT, and workout on the Olympic rings. Cardio 3 times per week late afternoon - 3,000 skips in sets of 200, interspersed with pushups (200-300 total), crunches (200 total), and planks (5 minute total - no more than 30 seconds each set interval).
In the morning 3 times per week, very slow jog around a three hundred metre oval, stopping every 150m to do 10-20 push ups, 10 laps = 3km easy and anywhere between 200-400 push ups (proper push ups). When I added the morning routine my heart rate went from 32 to 28 in 4 weeks.
I had to stop jogging in the 4th year, and replaced this with doing 2,000 punches on the boxing bag in sets of 200, interspersed with 10x100 lots of skipping (total 2,000) and included curls and uprigh rows, crunches for intensity. I worked the Olympic rings 2-3 times per week doing knee lifts as far as possible, arms downward, reverse pulls - legs extended on ground, and upside down pull ups. Just worked around the hip, as I was no longer able to run (400m - 7km), row, or cycle, due to inability of hip flexing. I also did some reverse dips in my spare time.
I love this video because I have let my isometrics go a bit, so these are a great reminder for me to re-engage in isometrics, as I work through my rehabilitation presently. Of course, eat sensibly, and try and sleep at least 6.5-7 hours per night (I know, should be more).
As a Christian, I also pray lots and read the Bible, which has a personal health, as well as spiritual benefit, e.g. "Do not be wise in your own eyes. Fear the Lord and depart from evil. It will be health to your body and strength to your bones." (Proverbs Chapter 3, Verse 7, 8) When we apply God's word to our lives, our body is strengthened, as well as our Spirit (His Spirit in us, when we received Christ as Lord and Saviour) - the literal meaning of this word body, is navel, signifying the good digestion.
Additionally we should enjoy marrow to our bones - or a healthy immune system as the marrow is the producer of blood cells - which is especially topical and relevant during COVID, and flu season - Hope this helps you.
@@firstbornjordan Thanks for a detailed reply and a lot of good advice! I will try to incorporate what you have said in my routines, esp strict form for push-ups. I am currently recovering from tendinitis in my right elbow and it gives me a chance to re-think my workout routine. Thanks again for such valuable info!
@@0anant0 Absolutely a pleasure - I still have much to learn myself - never stop learning.
Thank you for the inspiration! And I appreciate you don’t have any visible tattoos.
gracias amigo!!!! all in one. its perfect video.
You're every gym owner's biggest nightmare! 😂
yeah sure, that why professional athlets never uses the gym rigth?
just need that brazzers logo in the corner
@@CarlosGonzalez-ll6xx most people, for their goals, don't need a gym. The select few that actually do would never keep a gym financially sustainable.
@@jackdawcaw4514 dude i fucking typed athletes, i dont asked nothing bout common people
@@CarlosGonzalez-ll6xx calm your tits
When he said “gymless friends” I felt that.
Great video bro,i’m definitely inserting these into my morning stretches
I miss the gym so much!
Thanks for this. Great video and tips :)
This video is a fantastic discovery!! A great way to add versatility to my workout
Finally someone is showing this exercise. It is great especially with arms in wider position 8:15
Thanks for the video. As I have a metal knee joint replacement, i can't do most exercises involving leg. I searched many videos in youtube, but most of them seems like they are just for the peoples already healthy and athletic. But I think I can at least try most of the exercises in this video. I really appreciate this. Be safe with your family.😊
This video is phenomenal 👏🏾 Great instructions.. Thank you.
This is just amazing! Thank you so very much.
Thank you, and I have some interesting exercises for you!
Wow!
For health reasons, I cannot use my body in the movement as soon as there is force used (under pain of very very strong pain) and suddenly, your video appears to me like a miracle, I do not 'I didn't stop despairing of finding a kind of "immobile gymnastics" and to be honest, I no longer believed in it.
This video is perfect for me, especially since we can choose the exercises. I can never give you back what I owe you. May life protect you and all those you love. signed: thanks to you, a desperate former.
This is great, thanks
This is really good! Love it. You took time to explain the correct form, which is so very important. You took your time to explain it simply, so anyone can attempt and accomplish these exercises at home. No excuses!