Full Body

An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

Exercise Overview

Exercise Instructions

Crunch Hold demonstration

1. Crunch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to lift your head, neck, and shoulders off the floor.
  • Reach forward with your arms and hold the position.

Tips

  • Keep your arms straight and parallel to the floor.
  • Keep your lower back pressed into the floor.

Benefits

  • Abdomen
Toe Touch Hold demonstration

2. Toe Touch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to extended your legs and lift them straight up into the air.
  • Lift your head, neck, and shoulders off the floor and reach up with your arms to touch your toes.
  • Hold the position.

Benefits

  • Abdomen
Hollow Body demonstration

3. Hollow Body

Instructions

  • Start lying on your back with your legs extended and your arms straight above your head.
  • Engage your core to lift your head, arms, shoulders, and legs off the floor.
  • Create a "C" shape with your body, balancing on your lower back, and hold the position.

Tips

  • Keep your lower back pressed into the floor.
  • Keep your legs straight and your feet together.

Modifications

  • For less intensity, keep your knees bent and your arms in front of you.

Benefits

  • Shoulders, Hips, Quadriceps, Abdomen
Bicycle Crunch Hold demonstration

4. Bicycle Crunch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Place your hands behind your head and engage your core to lift your head and shoulders off the floor.
  • Extend one leg straight out and bring your opposite knee towards your chest, while rotating your upper body to bring your opposite elbow toward your raised knee.
  • Hold the position and switch sides at the halfway point.

Tips

  • Keep your lower back pressed into the floor.
  • Focus on the rotation of your torso, not just the elbow-to-knee movement.
  • Avoid pulling on your neck with your hands.

Benefits

  • Obliques, Abdomen
Bridge demonstration

5. Bridge

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Squeeze your glutes at the top of the movement.
  • Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

  • For less intensity, lift your hips only partially off the ground.
  • If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

  • Hamstrings, Lower Back, Glutes
Bridge Leg Lift demonstration

6. Bridge Leg Lift

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Slowly lift one foot off the ground, extending that leg straight.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Keep your hips level and avoid letting them drop on the side of the lifted leg.
  • Keep the foot of your grounded leg firmly pressed into the floor.

Modifications

  • For less intensity, only lift your foot slightly off the ground without fully extending your leg.

Benefits

  • Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Elbow Side Plank demonstration

7. Elbow Side Plank

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Place your bottom elbow under your shoulder and your forearm flat on the floor.
  • Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
  • Rest your top hand on your hip and hold the position.

Tips

  • Keep your hips lifted and in line with your body.

Modifications

  • For less intensity, lower your bottom knee to the floor for support.

Benefits

  • Triceps, Obliques, Shoulders, Abdomen
Lying Side Leg Raise demonstration

8. Lying Side Leg Raise

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Rest your head on your lower arm and place your top hand on your hip.
  • Engage your core to lift your top leg towards the ceiling, creating a 45 degree angle between your leg and the floor.
  • Hold the position.

Tips

  • Keep your hips stable and your body in a straight line from head to toe.

Modifications

  • If lifting your leg high is too challenging, perform the exercise with a smaller range of motion.

Benefits

  • Obliques, Lower Back, Glutes, Abdomen
Hand Plank demonstration

9. Hand Plank

Instructions

  • Start on your hands and knees in a tabletop position.
  • Step one foot back and then the other, so your legs are fully extended.
  • Engage your core to keep your body in a straight line from your head to your heels.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Look at a spot on the floor just ahead of your hands to keep your neck neutral.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Bulldog demonstration

10. Bulldog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under and engage your core to lift your knees a few inches off the floor.
  • Distribute your weight evenly between your hands and the balls of your feet and hold the position.

Tips

  • Keep your back flat and parallel to the floor.
  • Maintain a neutral neck position, looking at the floor between your hands.

Benefits

  • Triceps, Upper Back, Shoulders, Chest, Glutes
Push Up Hold demonstration

11. Push Up Hold

Instructions

  • Start on the floor in a push-up position, with your hands slightly wider than your shoulders.
  • Lower your body halfway down, keeping your elbows out in a natural position.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Avoid letting your hips drop or rise too high.
  • Keep your elbows at about a 45-degree angle to your torso.

Modifications

  • If holding the position is too intense, lower your knees to the floor.

Benefits

  • Triceps, Shoulders, Chest
Superman demonstration

12. Superman

Instructions

  • Start lying on your stomach with your arms extended in front of you.
  • Engage your core to lift your arms, chest, and legs off the floor.
  • Keep your head in line with your spine and hold the position.

Tips

  • Focus on engaging your back and glute muscles.
  • Lengthen your body, reaching with your fingertips and toes.
  • Keep your head in a neutral position to avoid straining your neck.

Modifications

  • For less intensity, lift only your arms or only your legs at a time.

Benefits

  • Upper Back, Shoulders, Hamstrings, Lower Back, Glutes
Airplane demonstration

13. Airplane

Instructions

  • Start lying on your stomach with your arms extended out to the sides at shoulder height.
  • Engage your lower back and glute muscles to lift your chest and arms off the floor.
  • Keep your head in line with your spine and hold the position.

Tips

  • Hold your arms straight out to the sides, like airplane wings.
  • Squeeze your shoulder blades together as you lift to engage your upper back.

Modifications

  • For less intensity, lift your chest and arms only slightly off the floor.

Benefits

  • Upper Back, Shoulders, Hamstrings, Lower Back, Glutes
Hand Side Plank demonstration

14. Hand Side Plank

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Place your bottom hand under your shoulder with your palm flat on the floor.
  • Straighten your bottom arm and lift your hips off the floor, creating a straight line from your head to your heels.
  • Lift your top arm toward the ceiling and hold the position.

Tips

  • Keep your supporting arm directly under your shoulder.
  • Keep your hips lifted and in line with your body.

Modifications

  • For less intensity, lower your bottom knee to the floor for support.
  • If wrist discomfort occurs, perform the plank on your forearm instead.

Benefits

  • Triceps, Obliques, Shoulders, Abdomen
Pike demonstration

15. Pike

Instructions

  • Start on the floor in a push-up position.
  • Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Keep your legs straight and your heels off the ground.
  • Keep your head between your arms and relax your neck.

Modifications

  • For less intensity, keep your knees slightly bent and lower your hips.

Benefits

  • Triceps, Shoulders, Chest, Abdomen
Bent Arm Pike demonstration

16. Bent Arm Pike

Instructions

  • Start on the floor in a push-up position.
  • Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
  • Bend your arms to lower your upper body toward the floor.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Keep your legs straight and your heels off the ground.
  • Keep your head between your arms and relax your neck.

Modifications

  • For less intensity, keep your knees slightly bent and lower your hips.

Benefits

  • Triceps, Shoulders, Chest, Abdomen
Dip Hold demonstration

17. Dip Hold

Instructions

  • Start on the floor in a seated position with your knees bent and your feet flat on the floor.
  • Place your palms on the floor behind you with your fingers pointing toward your feet.
  • Keeping your elbow bent, lift your hips off the floor and hold the position.

Tips

  • Keep your elbows close to your body and your wrists under your shoulders.

Modifications

  • For less intensity, don't lower yourself down as much.
  • If you feel wrist strain, try turning your hands out slightly to the sides.

Benefits

  • Triceps, Shoulders, Chest, Abdomen
Squat Hold demonstration

18. Squat Hold

Instructions

  • Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
  • Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
  • Keep your chest lifted and your back straight and hold the position.

Tips

  • Aim to lower your hips until your thighs are parallel to the floor.
  • Keep your knees in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hamstrings, Quadriceps, Glutes
Narrow Squat Hold demonstration

19. Narrow Squat Hold

Instructions

  • Start from a standing position with your feet together.
  • Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
  • Keep your chest lifted and your back straight and hold the position.

Tips

  • Aim to lower your hips until your thighs are parallel to the floor.
  • Keep your knees in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hamstrings, Quadriceps, Glutes
Sumo Squat Hold demonstration

20. Sumo Squat Hold

Instructions

  • Start from a standing position with your feet wide apart and your toes pointing outward.
  • Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
  • Keep your chest lifted and your back straight and hold the position.

Tips

  • Aim to lower your hips until your thighs are parallel to the floor.
  • Keep your knees in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hips, Hamstrings, Quadriceps, Glutes
Split Lunge Hold demonstration

21. Split Lunge Hold

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Step one foot back, lowering your back knee towards the floor while keeping it off the ground.
  • Keep both knees at 90 degree angles and hold the position.

Tips

  • Keep your chest lifted and your back straight.
  • Align your front knee above your ankle.

Modifications

  • For less intensity, keep your back knee further from the floor.
  • Use a chair or wall for balance support if needed.

Benefits

  • Calves, Hips, Hamstrings, Quadriceps, Glutes
Side Lunge Hold demonstration

22. Side Lunge Hold

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Shift your weight to one side, bending your knee to lower your hips toward your foot until your thigh is parallel to the floor.
  • Keep your opposite leg straight and hold the position.

Tips

  • Keep your chest lifted and your back straight.
  • Keep your bent knee in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hips, Hamstrings, Quadriceps, Glutes