Maximize your fitness

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:

  1. Never hold your breath. Maintain constant breathing throughout your exercises
  2. Focus on your muscles being engaged. Intentionally activate your targeted muscles and listen to your body.
  3. Take breaks as you need them.
  4. Always consult with your physician prior to physical exertion.

1) Chest Compression

Isometric and Isotonic Exercises for a Full Body Workout

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

Lat Press Down Isometric Exercise

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

Chest Exercise for Strength Training

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

Isometric and isotonic Exercises for Full Body Workout

Hold the cable grips in the center of the cables. Extend one arm out to your side and draw back 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 opposite side during these Isometric and Isotonic Exercises for a Full Body Workout Routine.

5) Upper Chest Compression

Upper Chest Exercise for Muscle Strength and Definition

Hold your Steel Bow at 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

Isometric and isotonic Exercises for Full Body Workout

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

Isometric and Isotonic Exercises for a Full Body Workout

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 opposite side during these Isometric and Isotonic Exercises for a Full Body Workout Routine.

8) Reverse Flys with ISO-MOTION

Isometric and isotonic Exercises for Full Body Workout

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

Isometric and Isotonic Exercises for a Full Body Workout

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 opposite side during these Isometric and Isotonic Exercises for a Full Body Workout Routine.

10) Hip Abduction

Hip Abductions for Stronger Glutes and Hips

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

Hip Adductions for Stronger Thighs and Groin

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

Bicep Curl for Strong and Big Arms

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 opposite side during these Isometric and Isotonic Exercises for a Full Body Workout Routine. More on targeting your biceps.

13) Reverse Grip Triceps Extension

Tricep Extension for Tone Triceps

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 opposite side during these Isometric and Isotonic Exercises for a Full Body Workout Routine. More on targeting your triceps.

14) Resisted Dead Bugs

Dead Bugs for a Strong Core

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 center. Repeat on opposite side 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.

We always love hearing from you and your progress.

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