Isometric Workouts

Rapid Results for Super Strength and Muscle

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

An Isometric Workout is clinically proven to be the safest and most effective form of resistance training around. In this article I'll outline the basis of a workout without movement and give you advice for constructing your own Isometric Training program. 

STEP 1) You need a proper instruction in Isometric Technique - and you can get that for FREE right here on, that's why I've set up this site - to share with you the incredible benefits of Isometrics (you can read more about those here.) 

You need exercises for each major muscle group to develop a fully rounded isometric workout - but don't worry it doesn't take long to complete a full program. Select your free exercises on these pages - 

Iso Leg Exercises - Legendary Legs in a Few Minutes 

Iso Chest Exercises - In just a few minutes from now your chest is going to be stronger, more toned, and you’ll have more energy coursing through your whole body! 

Iso Back Exercises - Believe it – in a few minutes your back will be bristling with power and strength 

Iso Arm Exercises - Bulging Biceps, Toned Triceps and Firm Forearms in Just a Few Minutes 

Iso Ab Exercises - Tight Toned Waists and Sculpted Six Packs – In the office, in the car, anywhere you want and in 30 seconds 

To start, just pick one exercise from each of these sections. You can add more in over time. 


If you need a detailed training guide (and believe me when you see the results of your Isometric Workout you'll want one)  I've written a comprehensive guide to Isometrics called 7 Seconds to A Perfect Body. It's over 250 pages long, with hundred of step by step images to help you get your angles correct and even step by step work along video guides. You can check it out here.

Step 2) Schedule a consistent time EVERY DAY to do your Isometrics. Isometric exercises don't take a lot of time. In fact you only need to contract a given muscle for 7-12 seconds (the reason and full technique is in 7 Seconds to A Perfect Body). I recommend first thing in the morning. Get it over and done with and you'll have achieved more in your morning than most. 

For now you don't have to contract that hard or intensely. Simply tense the target muscle until it begins to quiver and hold that tension for 7-12 seconds, then relax. 

That means if you take one exercise from each of the above sections you'll have 5 exercises in your Isometric Workout. That will take you about 60 seconds to fully complete. That's all you have to do - 


With each exercise you'll feel the blood rush into your muscles followed by a deep sense of relaxation that comes with each contraction and relaxation. It’s like stretching the whole body first thing in the morning!

This is the way exercise and training is supposed to feel – a pleasant, enjoyable, experience that creates a feeling of invigoration,  refreshment and achievement! This natural feel good vibe is the bodies way of encouraging you to do this more often! 

If you really want to release your full potential and enjoy the natural buzz exercise brings you should consider training with my Perfect Body method - it's the most comprehensive Isometric Training Program available.

Check it out here - 7 Seconds to A Perfect Body

You've been reading about building an Isometric Workout, return to the Isometric-Training Home Page Here 


Check Out More Isometric Articles Here

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