ISOMETRICS RULE!

Resistance Training
Without the Weights

There’s no need to train with weights every other day. Once a week you can take a break from the barbells and dumbbells with this fast and effective isometrics routine. Using your own body and power for repetitions forces muscles to contract the same way as when lifting weights. Be sure to warm up first, and don’t push too hard.

Photography by KEITH MUNYAN

SHOULDERS
Standing, extend the right arm out in front and place the left hand against the bent right palm. Proceed to press out with the right arm as the left hand resists. Hold for a few seconds, then slowly release tension. Perform five alternating repetitions with each arm.

LOWER CHEST
Stand with palms facing each other in front of the chest. Proceed to press together with equal force. Hold for a few seconds, then slowly release tension. Perform five repetitions.

BUTTOCKS
Stand with hands behind head and proceed to clench buttocks together as tightly as possible. Hold for a few seconds, then slowly release tension. Perform five
repetitions.

UPPER CHEST
With one palm facing out and the other in, grip fingers together, with elbows pointing out to sides. Pull in opposite directions. Hold for a few seconds, then slowly release tension. Perform five repetitions.

BICEPS
Stand with the left arm bent, and the right hand grasping the palm. As the left arm pushes up, the right hand pushes down. Hold for a few seconds, then slowly release tension. Perform five alternating repetitions with each arm.

BACK
Sit on the ground with the left leg straight out. Raise and bend the right leg and grasp the flexed foot with both hands. Proceed to pull the foot back as it presses out. Hold for a few seconds, then slowly release
tension and change leg positions to work the other side. Perform five
alternating repetitions for each side.