moderate
15-Minute Isometric Strength Holds
Isometric training produces real strength gains with zero range of motion — particularly kind to painful or unstable joints.
20 min · Kit: Nothing
The session
- 1Wall sit: 3 × 30-second hold
- 2High plank: 3 × 20-sec hold
- 3Isometric squat (half-squat hold): 3 × 30 sec
- 4Low squat hold: 2 × 20 sec
- 5Isometric bicep curl (arms at 90 degrees, no movement): 2 × 30 sec each
- 6Side plank hold: 20 sec each side × 2
Worth knowing
- Isometric training is particularly useful for those with joint concerns — movement causes loading; absence of movement reduces it
- Match the intensity by holding longer or lowering the angle
