Isometric Leg Exercises – Activ5 Simple Daily Workout Series Part 5


Welcome to Part 5 of the Simple Daily Workout series which focuses on the best isometric leg exercises to build strength and endurance from your hips to your toes. Often leg exercises are overlooked in lieu of a run or bike ride. While running and biking can be great workouts, it’s not always convenient and they tend to work the same muscles each time. And why risk an injury if you can get an efficient, effective leg workout at home, the office, or anywhere you have the time?  With Activ5’s isometric leg workout, you’ll feel and see the results in everything you do.

The Ultimate Leg Workout – Lower Legs

Most leg workouts tend to focus on three muscles – hamstring, quads, and calves. Your Activ5 works these muscles, but also can isolate specific leg muscles to ensure a more complete leg workout. And since Activ5 provides zero-impact isometric leg exercises, you don’t have to worry about injuries to your ankles, knees, hips or Achilles tendon. Ailments like shin splints can also be avoided. Let’s start with your lower legs and move up.

Calf Raise

Like any Activ5 workout, make sure to warm up and stretch before starting. You can do this leg exercise seated or standing, but try it seated first.

Isometric Leg Exercises

  • Place Activ5 beneath the ball of your left foot
  • Press Activ5 down with the ball of your foot, like you’re pushing it into the floor
  • At the same time, lift your heel and squeeze your calf

Remember to keep your back straight and your shoulders back. Repeat with your right foot.

Toe Raise

Similar to the calf raise, but this works the other side of your calf muscle group.

Isometric Leg Exercises

  • Place Activ5 under your left heel
  • Press your left heel into Activ5 as you squeeze your shin muscles
  • Keep your left toes off the ground

Keep your back straight and shoulders back. Press Activ5 into the floor while simultaneously squeezing your calf muscles. Repeat with the right leg.

Single Leg Deadlift

This exercise engages your upper body, core, and entire leg, but focus on pressing your foot to the floor to further work your calf muscles.

Isometric Leg Exercises

  • Step forward with your left foot
  • Keep your back and arms straight
  • Lower your hips until both knees are bent at about 90 degrees
  • Place Activ5 on your left leg just above the knee
  • Press Activ5 with both hands as you squeeze your leg muscles

Keep your left heel firmly on the ground.  Repeat with your right side.

Inner Thigh Burn

While this exercise is about your inner thigh, it’s rooted in your calf.

Isometric Leg Exercises

  • Place Activ5 sideway in between your two feet at your toes
  • Press Activ5 together with both feet as you squeeze your inner thigh muscles

Keep your back straight and shoulders back. Press with the front your feet on the ball of your foot.

The Ultimate Leg Workout – Hips and Thighs

Now it’s time to work the big leg muscles, but we won’t forget about your hips. Much of your power and endurance is in your hips, so when you’re doing these exercises, think about contracting muscle groups around your hips.

Squat Crush

The squat is considered the “mother” exercise, because we’ve been doing it since we were walking on two feet. It works the entire body, but you’ll feel it more in your thighs than anywhere else.

Isometric Leg Exercises

  • Place Activ5 under your left heel
  • Squat back and down as if you are about to sit in a chair
  • Press your left heel into Activ5 as you squeeze your glutes
  • Keep your right heel firmly on the ground

Keep your knees over your ankles and behind your toes. It will feel like you’re pressing Activ5 into the floor.

Outer Thigh Squeeze

With Isometrics, you can contract and hold several different muscle groups simultaneously to maximize the efficiency of each exercise.  That’s the beauty of using your own body to apply force and resistance from one muscle group to the other. The outer (and inner) thigh squeeze is a primary example of this. You’ll work both your thigh muscles, as well as your chest and shoulder muscles.

Isometric Leg Exercises

  • Place your feet shoulder width apart
  • Press Activ5 with your left palm into your left outer thigh on the side of your knee
  • At the same time, press your outer thigh into Activ5

Keep your back straight by pushing your shoulders back. Feel it in your shoulder and chest? Repeat on the right side.  

Simply by placing Activ5 on your inner thigh and reversing the resistance, you can do an inner thigh squeeze. This is a great isometric leg exercises that targets the 

Leg Press

As with the outer thigh press, this exercise works several muscle groups. While this is a leg press, it also works your core.

Leg Workouts

  • Place Activ5 under your left heel
  • Press your heel into Activ5 as if you are trying to push Activ5 into the ground

Keep your back straight and shoulders back. Contract your stomach muscles to maximize this exercise. Repeat with the right leg.

Squat Outer Thigh Press

A variation on the squat, this works your outer thigh muscles.

Isometric Exercises

  • Squat back and down as if you are about to sit in a chair
  • Place Activ5 on the outside of your left thigh, just above the knee
  • Press Activ5 as you squeeze your leg muscles

Keep both feet firmly on the ground, with your knees over your ankles and behind your toes. Repeat with your right side.  

Lunge Crush

If the squat is the mother exercise, then the lunge is her younger sister. Again, this exercise works multiple muscle groups, but the focus is on the legs.

Isometric Leg Workouts

  • Hold Activ5 between both hands in prayer position
  • Step forward with your let foot
  • Lower your hips until both knees are bent about 90 degrees
  • Press Activ5 between your palms, as you squeeze your leg and chest muscles
  • Keep both feet firmly on the ground

Your right knee will be just above the ground. This exercise is also about balance, so your entire body works to maintain the pose.  Repeat with your right side.

Clamshell

The clamshell focuses on your hips and glutes.

Isometric Leg Exercises

  • Place Aciv5 sideways between both heels
  • Press activ5 with both heels as you squeeze your outer thighs
  • Point your toes out

Keep your back straight and shoulders back. Press with your heels, not your toes.

The Ultimate Leg Workout: Get a Leg Up

As with other workouts in our Ultimate Workout Series, we have a final exercise to test you, push you, and to make sure you’re getting the most out of Activ5. With the ultimate leg workout, we’re giving you not one, but two final exercises. Good luck!

Halfway Lift

Like many Activ5 exercises, this exercise engages your entire body. Start with the left side.

Isometric Leg Exercises

  • Slightly bend your knees as you lean forward at the hips
  • Place both hands onto your lower thighs, with Activ5 beneath your let palm
  • Keep your back straight and slowly roll your shoulders back
  • Press Activ5 as you squeeze your core muscles

You can make this exercise even more challenging by placing Activ5 below your knee. Repeat with the right side.  

Tree Pose

The tree pose is a relaxing yoga pose that teaches balance, posture, and patience. It’s also a great way to warm down from the workout. While this exercise engages your arms and chest, the balancing component challenges all the muscles in your legs to maintain the pose without falling.

Yoga Exercises

  • Place the sole of your left foot on the inside of your right calf
  • Squeeze your right foot into the ground as you straighten your spine
  • Press Activ5 with both palms in a prayer position

Repeat with your right foot. Once you’re comfortable holding this pose, try bringing your foot to your inner thigh. That’s advanced yoga stuff!

Use Activ5 for the Best Leg Workout

This concludes the Activ5 Simple Daily Workout Series. Each workout in the series shows you just a sample of what Activ5 can do. There are over 100 exercises and the list keeps growing. You can create your own interval training circuit by mixing up exercises to work various muscle groups.

Activ5 provides the best isometric leg exercises available.  Activ5 workouts will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.

Isometric Ab Exercises – Activ5 Simple Daily Workout Series Part 4


Welcome to Part 4 of the Simple Workout series which focuses on the best isometric ab exercises to tighten your mid-section and strengthen your core. Having a strong core, front and back, is necessary to properly perform almost every other exercise from head to toe. Whether you want to better define your six-pack or simply improve your posture, this ab exercise routine is a real cruncher, and we’re not talking potato chips! Grab your Activ5, and let’s get busting!

The Ultimate Ab Workout – Crunches

Say “sit-up” and you might think of your high-school PE class, fingers laced behind your head, struggling to “give ‘em 10.” You were more likely to strain your muscles than strengthen them. Thanks to Activ5, you can safely perform effective isometric ab exercises that focus on specific muscles in your abdomen, sides, and back – all necessary for a strong core.  Let’s start with crunches.

The Crunch

Like any Activ5 workout, make sure to warm up and stretch before starting. The crunch is the “core” ab exercise and has rightfully replaced the standard (and dangerous) sit up.

Isometric Ab Exercises

  • Lay on your back with your knees bent, feet flat on the ground and knees about hip width apart
  • Place Activ5 in the center of your chest, beneath your palms
  • Contract your core to lift your head and shoulders off the ground
  • Press both hands into Activ5 as you squeeze your core muscles

Remember to lift with your core muscles, front and back.

Bicycle Crunch

Activ5 has a killer bicycle crunch, the kind of sit-up where you try to touch your elbow to the opposite knee. It targets your abs, obliques, and hips.

Isometric Ab Exercises

  • Place Activ5 on the inside of your left thigh, right above the knee
  • Lean forward and place your right elbow on top of Activ5
  • Contract your abs as you press on Activ5
  • Keep your chin tucked, and your left arm relaxed to the side

Remember to keep your back straight and press with both your thigh and elbow. Unlike the standard bicycle crunch, the Activ5 version assures you can actually touch your elbow to your knee and then apply muscle force, which makes this exercise even more effective (and safer).

Repeat on your right side.

Boat Pose

If your stomach muscles aren’t aching by now, the boat pose will sink you. Sorry, had to be done. All kidding aside, this one is a true test and helps improve your overall balance too.

Isometric Ab Exercises

  • Begin seated on the ground with knees bent hip-width apart
  • Place Activ5 between both palms and extend your arms out in front of you
  • Slightly lean back, keeping your back straight, chest open, and core tight
  • Press Activ5 as you squeeze your core

Keep your back straight by pushing your shoulders back. Be sure and press Activ5 with the heels of your palms.

Cat Pose 

This one is a nice way to cool down on the first part of our ultimate ab workout.

Isometric Ab Exercises

  • Begin on all fours
  • Bring both hands to the center and place Activ5 underneath both palms
  • Contract your abs as you round your back to the ceiling, then slowly curve it back down
  • Repeat slowly, while simultaneously pressing Activ5 into the floor with both palms

Push your core down and tailbone up, then slowly round your spine and tuck your tailbone forward. Repeat slowly and remember to breathe in on the up and out on the down. It will feel like you’re pressing Activ5 into the floor.

The Ultimate Ab Workout – Obliques

Now we’ll focus on your obliques – the side muscles that are often overlooked in “full-body” workouts. As with your abs, most exercises you do require the use of your oblique muscles. And, whenever you’re doing Activ5 isometric ab exercises, you should try and contract all your core muscles to further enhance your workout and increase its efficiency.

Oblique Crunch

A similar adjustment to the bicycle crunch, this exercise targets your obliques, but your abs and hips benefit as well.

Isometric Ab Exercises

  • With your left palm, hold Activ5 against your front right shoulder
  • Keep your right hand by your side
  • Contract your abs as you lean towards your left knee

Rotate your shoulder forward and down, using your core and obliques. Repeat on your right side.

Trunk Rotation 

The trunk rotation highlights Activ5’s ability to hyper-target specific muscles within a particular muscle group.  It can be done sitting or standing. The oblique crunch targeted your lower side muscles. The trunk rotation works muscles slightly higher in your mid-section.

Isometric Ab Exercises

  • With you left palm, hold Activ5 against your front right shoulder
  • Keep your right arm relaxed by your side
  • Keep your back straight and both hips square as you slightly rotate your torso to the left

Remember to keep your elbows bent at about 45 degrees. Press Activ5 with the heels of your palms.

Woodchop

The woodchop can also be done while seated. It’s an exercise that works your entire core as well as your shoulders, hip, and legs if you’re standing.

Isometric Ab Exercises

  • Hold Activ5 between both palms with your arms stretched out fully in front of you
  • Place your hands on the outside of your left hip
  • Press both palms into Activ5 as you contract your abs

Try to keep your arms straight and rotated to the left. Press Activ5 with the heels of your palms.

The Ultimate Ab Workout: Be the Chair

We like to end our Ultimate Workout Series with a final isometric ab exercise to test you, push you, and to make sure you’re getting the most out of Activ5. With the Chair Pose, you’re neither sitting nor standing. You are the chair.

Chair Pose

A properly done chair pose engages almost every muscle in your body. (Even your face, because you’ll be contorting it as you struggle to hold this pose.) It’s that good.

Isometric Ab Exercises

  • Place Activ5 between both knees
  • Extend both arms in front of you, while squatting down as if you’re sitting in a chair
  • Press Activ5 as you squeeze your thigh muscles

Be sure and keep your back straight and knees bent. This is hard enough even without squeezing Activ5, but that’s what makes this awesome full-body exercise even better.

Use Activ5 for the Best Ab Workouts


If you climb out of bed tomorrow morning and don’t groan as you remember this ultimate ab workout, then you may not have done it right. That’s okay, because with Activ5 you can do isometric ab exercises again at home or on the road. Forget going to the gym or packing travel weights. Activ5 is the best isometric workout device you can find.  It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day.

Next, the Activ5 workout series focuses on isometric leg exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.

Isometric Shoulder Exercises: Activ5 Simple Daily Workout Series Part 3


Part 3 of the Simple Daily Workout series focuses on isometric shoulder exercises to strengthen your shoulder joints and improve your range of motion. Your shoulders are more susceptible to injury, because they have more range of motion than any other joint in your body.

Your shoulder joints are kept stable and functioning properly by muscles in your rotator cuff.  These muscles are key to the activities of your daily routine, such as house and yard work, shopping, playing with the kids, and of course sports.  Weaknesses in any rotator cuff muscles can cause instability and injury. Imagine a golf or baseball swing, tennis serve, or swimming without a healthy shoulder.

To be sure, you exercise your shoulder muscles with presses, rows, curls, and other isometric exercises, but we want you to focus your isometric holds on your shoulders to keep them strong, flexible, and stable.

Isometric Deltoid Exercises

The largest muscle in your shoulder muscle group is the deltoid, the triangular muscle that gives your shoulder its rounded shape. While some of these isometric shoulder exercises are named for other muscle groups, concentrate on your shoulder muscles with your isometric holds throughout the Active5 shoulder workout.

Single Arm Chest Press

This is like the traditional bench press, but you can do this seated or standing up.

Isometric Shoulder Exercises

  • Extend your left arm to the side with your elbow bent at 90 degrees
  • Place Activ5 with your right hand in front of your left fist
  • Press your left fist into Activ5, while squeezing your chest
  • Keep both elbows bent at 90-degrees.

Both of your arms should be parallel to the floor, with your elbows bent at 90 degrees. Repeat on your right side.

Standing Shoulder Press

This is similar to the traditional “military” press and can be done seated or standing.

Isometric Shoulder Exercises

  • Bend your left elbow by your side, fist up
  • Place Activ5 on top of your fist
  • Place your right palm on top of Activ5, keeping your arm at 90 degrees
  • Squeeze your left shoulder muscles as you press Activ5

Your right arm should be parallel to the floor. Let Activ5 engage your shoulder muscles. Repeat on your right side.

Side Bend Press

While this exercise works your core, you’ll feel it working your shoulders from the contact point all the way up the side of your neck.

Isometric Shoulder Exercises

  • Place Activ5 on your desk in front of your right arm
  • Place your right palm on Activ5
  • Bend sideways slightly to the right
  • Press Activ5 as you squeeze your oblique muscles

Push down with the heel of your palm using your triceps and obliques. Repeat on your right side.

Using Isometrics in Shoulder Rotation Exercises

Isometric shoulder rotation exercises can be both internal and external, referring to the placement of the muscle within and around your shoulder joint. These are commonly used in rehabilitation exercises.

Shoulder External Rotation

This is a common isometric shoulder exercises in shoulder rehab and has several variations.  

Isometric Shoulder Exercises

  • Place Activ5 above your left wrist with your right hand
  • Bend your left elbow to 90 degrees and rotate it slightly to the left
  • Press Activ5 with your left forearm and right palm
  • Focus on squeezing the back of your shoulder and upper back

Remember to keep your elbows bent at 90 degrees and press with your forearm against your right palm. Repeat on your right side.

Front Shoulder Raise

This simulates a popular free-weight or kettlebell exercise you’ve probably done a few times. It’s also one of the leading causes of shoulder injuries during a workout. Isometric shoulder exercises keep it safe.

Isometric Shoulder Exercises

  • With your right hand, place Activ5 above your left elbow
  • Cross and lift your arms away from your body
  • Press your left arm up and into Activ5, squeezing your chest and front shoulder
  • Keep your arms parallel to the ground

Press with your elbow and left palm and hold both arms parallel to the floor.  Repeat on your right side.

Hook

The hook is always fun and part of other workouts like our isometric arm workouts. Feel free to over indulge!

Isometric Shoulder Exercises

  • Make a fist with your left hand
  • Bend and bring your left elbow up, keep your forearm parallel to the ground.
  • Activ5 with your right hand in front of your left fist
  • Press Activ5 with your left fist and right palm

Keep both arms parallel to the floor. Press Activ5 between the heel of your palm and fist. Repeat on your right side.

Zen Chest Press

You can easily add some variety to this exercise by extending your arms out straight (Chest Fly) and then lowered (Lower Chest Fly). Each exercise will work a different area of your rotator cuff.

Isometric Shoulder Exercises

  • Hold Activ5 between both hands in prayer position with your elbows out
  • Lift your hands, so your palms are just above eye level
  • Press Activ5 with both palms by squeezing your chest muscles

Keep your elbows bent at 90 degrees and press with the heels of your palms.  

Rotator Cuff Tear Exercises and Shoulder Rehab Exercises

Shoulder injuries are one of the most common sports related injuries. Rehabbing a shoulder injury should be done under the care of your physician and licensed physical therapist. Activ5 is perfect for shoulder pain rehab, rotator cuff exercises after surgery, and general isometric shoulder exercises for physical therapy.

Chest Fly

If you are rehabbing from an injury, take it slowly and don’t push too hard. Again, all rehab should be done under professional supervision.

Shoulder Rehab Exercises

  • Hold Activ5 between both hands in prayer positions with your arms stretched out in front of you
  • Press both palms into Activ5 and squeeze your chest muscles

Straighten your back and pull your shoulders back to maximize the effectiveness of this exercise. Press with the heels of your palms. Vary this exercise with the lower chest fly.  

French Triceps Press

As with the hook, this exercise focuses on your arm muscles but it’s perfect for shoulder rehab too.

Shoulder Rehab Exercises

  • Bend and lift your left elbow to eye level
  • Make a fist with your left hand
  • Place Activ5 on the bottom of your left fist with your right palm
  • Press Activ5 with your left fist and right palm, as you squeeze your shoulder muscles

Like the chest fly, keep your back straight and shoulders back. Press Activ5 with the heels of your palms. Repeat on your right side.

Iso Knee Push-Up

If you’re rehabbing, make sure you can safely get up and down from the floor before attempting these isometric shoulder exercises.

Shoulder Pain

  • Begin on all fours with your hands slightly wider than shoulder-width apart
  • Place Activ5 under your left palm
  • Bend your elbows to 90 degrees, so that you are in a half push-up position
  • Press Activ5 as you squeeze your chest, shoulder and core muscles
  • Keep your elbows out

Keep your elbows bent at 90 degrees and press with the heel of your left palm. Repeat on your right side.

Using Activ5 shoulder exercises for shoulder rehab and shoulder strengthening

We rely on our shoulders for more than we give them credit for. Just ask anyone who’s had a shoulder injury or deals with chronic shoulder pain. Thanks to Activ5’s zero-impact isometric workout, you can strengthen your shoulders as part of your full-body workout routine or safely rehab shoulder and other muscle related injuries. If you are doing shoulder exercises for rehab, be sure and share your Activ5 with your physical therapist.

Activ5 is the best isometric workout device you can find.  It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day, whether it’s at home, on the road, at the office, or wherever you happen to be.

Next, the Activ5 workout series focuses on isometric leg exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.

Isometric Arm Exercises: Activ5 Simple Daily Workout Series Part 2


The Simple Workout Series – Isometric Arm Exercises

Welcome to Part 2 of the Simple Daily Workout series where we will show you isometric arm exercises that will tone and strengthen your arms. Whether your goal is to get more cut for the beach or just lose that dreaded arm flab, the Activ5 isometric arm workout will help you see results faster than ever.  Get ready to “curl-up” with Activ5!

The Ultimate Arm Workout – Isometric Bicep Exercises

Be honest… next to losing a few inches off your waist, having nice muscle definition in your arms makes your feel pretty good about yourself.  That’s probably why arm exercises are often more popular than others because you tend to see results almost immediately and increases in your strength and stamina more quickly. From the bench press to curls to dips to presses, the Activ5 isometric fitness device can replicate almost any kind of arm exercise, only as an isometric arm workout. Let’s start with exercises that target biceps.

Bicep Curls

This is the foundation of bicep exercises, the basic arm curl. Do this exercise while seated.

Isometric Bicep Exercises

  • Hold Activ5 in your left palm
  • Lean forward at the waist and place your left elbow on the inside of your left knee
  • Place your right palm on top of Activ5
  • Press Activ5 with the heels of your palms
  • Keep both elbows bent at 90 degrees
  • Keep your right elbow above your right knee

Switch and repeat with your right arm.

Hammer Curls

A simple twist of the wrist and making a fist targets a different part of your bicep with this curl.

Isometric Bicep Exercises

  • Bend your left elbow by your side at 90 degrees
  • Make a fist with your left hand
  • Place Activ5 on top of your left fist with your right palm
  • Squeeze your left bicep as you press Activ5 with your left fist and right palm
  • Keep both elbow bent at 8

Repeat on your right side.

Left Hook

This is a combination exercise that works your biceps, triceps, and shoulders.

Bicep Exercises

  • Make a fist with your left hand
  • Bend and bring your left elbow up, keep your forearm parallel to the ground
  • Position Activ5 between your right palm and your left fist
  • Keep both arms parallel to the floor
  • Press Activ5 with your left fist and right palm

Repeat on your right side.

The Ultimate Arm Workout – Isometric Triceps Exercises

Often overlooked, triceps exercises can help get rid of your arm flaps, but also aid in other endurance workouts like running and swimming.

Single Arm Chest Press

Shoulder injuries due to improper bench press technique are some of the most common weight lifting injuries. This is our version of the bench press and saves your shoulders from overdoing it.

isometric tricep exercises

  • Extend your left arm to the side with your elbow bent at 90 degrees
  • Place Activ5 with your right hand in front of your left fist
  • Press your left fist into Activ5, while squeezing your chest
  • Keep both elbows bent at 90-degrees, with your arms parallel to the floor

Repeat with your right arm.

French Triceps Press

This classic triceps exercise also gives you a shoulder workout too.

isometric tricep exercises

  • Bend and lift your left elbow to eye level
  • Make a fist with your left hand
  • Place Activ5 on the bottom of your left fist with your right palm
  • Press Activ5 with your left fist and right palm, as you squeeze your shoulder muscles
  • Keep your back straight and pull your shoulders back

Repeat on the right side.

Side Bend Press

While this may not seem like a traditional triceps exercise, is works the same muscle groups as the dip.

Isometric elbow exercises

  • Place Activ5 on your desk in front of your left arm
  • Place your left palm on Activ5
  • Bend sideways slightly to the left
  • Push down on Activ5 with the heel of your palm, using your triceps and oblique muscles

Repeat on your right side.

Standing Chest Fly

The chest fly is a gym favorite and works your core as well as your triceps and biceps.

isometric tricep exercises

  • Hold Activ5 between both hands in prayer positions with your arms stretched out in front of you
  • Straighten your back and pull shoulders back
  • Press Activ5 between the heels of your palms into and squeeze your chest muscles
  • Keep both feet firmly on the ground

Zen Chest Press

If you’ve done all of the previous isometric arm exercises, you may need to go to your “zen” place. So here’s the perfect exercise for you!

arm exercises

  • Hold Activ5 between both hands in prayer position with your elbows out, bent at 90 degrees
  • Lift your hands, so your palms are just above eye level
  • Press Activ5 with both heels of your palms by squeezing your chest muscles

The Ultimate Bicep / Triceps Exercise

Here’s one to grow on, as they say. This variation of the curl works both your biceps and your triceps equally by simply extending the curl in front of your body.

Opposing Bicep & Tricep Press

Here’s one to grow on, as they say. This variation of the curl works both your biceps and your triceps equally by simply extending the curl in front of your body.

Isometric Arm Exercises

  • Hold Activ5 in your left palm
  • Bend your left elbow at 90 degrees
  • Place your right palm on top of Activ5
  • Press Activ5 with the heels of both palms
  • Keep both arms bent at a 90-degree angle

Using Activ5 for the Best Arm Workouts

You just completed one of the most effective isometric arm workouts you can find, and it’s something you can do at home or on the road. Forget going to the gym or packing travel weights. Activ5 is the best isometric workout device you can find.  It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day.

Next, the Activ5 workout series focuses on isometric shoulder exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. If you don’t have one yet, get one and get started!

Full Body Workouts: Activ5 Simple Daily Workout Series Part 1


Full Body Simple Daily Workout with Activ5

Isometric exercise is one of the fastest, safest and most effective ways to build strength and endurance, increase your flexibility and improve your balance. However, as with any exercise program, it’s not effective if it’s not done properly. So, we’ve developed the Activ5 Simple Daily Workout Series, which utilizes powerful isometric exercises to focus on the parts of your body that you want to improve the most. Ready for a simple daily workout? Let’s get started!

Activ5 Simple Daily Workout Series Part 1 – Full Body Toning

Variety is the spice of life, but it’s also the key to an effective exercise program. There’s a reason most fitness experts recommend incorporating a variety of exercise types into your workout regimen. If you do the same thing over and over, you’re only working on specific parts of your body. Ideally, your workout program is a combination of exercise types, such as strength training, cardio, interval training, weights, cross fit, yoga, and more.

With the Activ5 isometric fitness device, you can replicate almost any kind of exercise. Your muscle groups never plateau, and your entire body gets fit fast. Activ5 pairs with a smartphone app that calibrates to your fitness level, coaches you through the exercises, and tracks your progress. It even functions as a game controller so the actual exercises become fun, challenging games you play on the app.

In part 1 of the Activ5 Simple Daily Workout Series, we’ll show you the Activ5 version of five core exercises that will give you a muscle-crushing, full body workout in under 30 minutes.

Five Simple Isometric Exercises for a Full Body Workout

There are five basic exercises that have been around since humans have been walking on two legs – the squat, lunge, push-up, pull-up and sit-up. But pull-ups and push-ups can be too difficult for many people and all five can cause muscle strains or other injuries if done improperly. We recommend doing these simple isometric exercises with the Activ5 fitness tracker and app so you can exercise safely and effectively, and also monitor your activity and progress.

Isometric Squat

simple physical exercises

The Activ5 version of the isometric squat is the Chair Pose. Often referred to as the “mother” exercise, a properly done squat works almost your entire body with one exercise.

 

  • Stand up straight and place Activ5 between both knees.
  • Extend both arms in front of you.
  • Bend your knees and slowly squat down as if you’re about to sit in a chair, keeping your hips above your ankles. Stop when you’re a few inches above your “chair.”
  • Press Activ5 with your knees as you squeeze your thigh muscles. Your app will tell you how long to hold the pose. Trust us. You’ll feel the burn.

Activ5 has several other simple daily exercises that are based on the squat, such as the Squat Crush and Sumo Squat.

Isometric Lunge

Simple Daily Workouts

The Activ5 version of the lunge is the Single Leg Deadlift, which is done on both the left and right leg individually. Let’s start with your left foot.

  • Step forward with your left foot.
  • Lower your hips until both knees are bent at about 90 degrees.
  • Place Activ5 on your left leg just above the knee.
  • Press Activ5 as you squeeze your leg muscles
  • Keep your left heel firmly on the ground. Again, use your app for guidance.
  • Repeat with your right leg.

Pull-Up

Right Hook simple isometric exercises

A pull-up requires a great deal of arm and shoulder strength. Activ5 has over a dozen exercises that work the same muscle groups. We’re using the Hook, which works your biceps, shoulders, and core.  Do this one sitting down. As with the lunge, you do this for both your left and right arms individually.

  • Make a fist with your left hand.
  • Bend your left elbow and bring it up until your left arm is parallel to the ground.
  • Hold Activ5 in your right hand in front of your left fist.
  • Press Activ5 between your left fist and right palm.
  • Repeat with your right fist and left palm.

Push-Up

Simple Isometric ExercisesAs with the pull-up, the push-up requires a variety of muscle groups, including your chest, and Activ5 has several exercises to develop these muscle groups. Let’s start with the Standing Chest Press.

  • Hold Activ5 between both hands in “prayer” position, with your elbows out.
  • Press both palms into Activ5 to squeeze your chest muscles.
  • Keep both feet firmly on the ground.

Sit-Up

simple daily workout

Old fashioned sit-ups often result in back injuries. Activ5 gives you a safer sit-up with the Crunch.

  • Lay on your back with your knees bent, feet flat on the ground and knees about hip-width apart.
  • Place your hands on your chest, with Activ5 beneath your palms.
  • Contract your core to lift your head and shoulders off the ground.
  • Press Activ5 as you squeeze your core muscles.

That’s the Activ5 Full Body Simply Daily Workout. If you already have Activ5, you just worked your arms, abs, shoulders, legs and butt. Your app (and the Activ5 Guide) can show you other exercises that replicate these 5 core exercises.

If you don’t have Activ5, give it a try. You will be amazed at how effective isometric exercises can be. We designed Activ5 to be portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day. At your desk, in your car, on the sofa watching TV… pretty much anywhere you are, you can workout with Activ5. Here are just a few features of Activ5:

  • Personalized: Activ5 calibrates to your unique strength and fitness level.
  • 5 Minute Workouts: Activ5’s isometric exercises are fast and efficient.
  • Play Games: The Activ5 device works as a game controller on the app.
  • Low Impact: Isometrics uses static muscle exercises. No jumping or running.

Other benefits of isometrics include:

  • Lowering blood pressure
  • Aiding in weight loss
  • Improving range of motion
  • Quitting unhealthy habits
  • Increasing strength
  • Increasing endurance

Over the next few weeks, we’ll show you simple workouts you can do with your Activ5 anywhere and anytime. The Activ5 workout series will strengthen and tighten your body and give you the results you want faster than you thought possible. We are going tone your arms, flatten your abs, build your shoulders, and give your legs and butt the workout of a lifetime!

Isometric vs Plyometric Strength Training


Isometric vs Plyometric Strength Training Approach

Exercise plays an important part of one’s health and well-being. Therefore, it is worthy of a place in your schedule. Still, you should note that not all types of exercise are equal as far as efficacy and risks. If your goal is to get toned, improve stamina, and get stronger, both isometrics and plyometrics are effective but in different ways. Here, we will explore isometric vs plyometric oriented exercises. 

Isometric & Plyometric Exercise Techniques Explained…

There are three types of muscle contractions. A concentric contraction happens when your muscle shortens in length as it tenses. An example of this is the lifting portion of a bicep curl. As you lift the weight, your bicep muscle becomes shorter as it exerts force. To lower the weight without dropping it, your muscle has to resist as it lengthens, which is an eccentric contraction. Both concentric and eccentric contractions are part of plyometric exercise, which involves a change in muscle length and joint angle.

Isometric exercise, on the other hand, results in no change in muscle length or joint angle. Hence, it’s also known as static strength training. Examples of isometric exercise include wall sits, yoga poses and planks. Let’s explore the benefits: Isometric vs Plyometric.

Exercise and Rate of Force Development

Not only does plyometric and isometric exercise help you get more energy, it also increases the speed with which your muscles can generate force, known as the rate of force development (RFD). The time it takes to develop force is impacted by how stiff your tendons are: The looser they are, the more time they need. As you progress with regular training, the collagen fibers in your tendons change, resulting in increased stiffness and enhanced RFD. In other words, consistent and prolonged training leads to stronger and faster muscles.

Why Isometric Exercise Is the Better Choice

plyometrics is an isometric exercise technique

 

Isometric vs plyometric exercise is not always an either/or – both lead to improved rate of force development. However, the risk of injury during isometric exercises is significantly lower than during plyometric exercise. Plyometric exercise creates stress on your body because of the impact (such as moves that involve jumping) and can also cause tearing and inflammation of tendons and ligaments. Isometric exercise, on the other hand, has a low association with injury and is recommended as rehabilitation for those recovering from injury. Isometrics enhance the stabilization of the injured area without potentially aggravating it through muscle and joint movement. In short, isometric exercise strengthens muscles without causing extra stress on joints, tendons and ligaments. 

Can Isometrics Build Muscle?

Short answer: Yes! You can use isometric workouts with varied weights and durations to achieve different results. Exerting force to cause fatigue can create isometric workout results both for strength and aesthetics. Isometric muscle building is used by athletes and trainers in addition to traditional plyometric exercises. As long as you put forth an appropriate amount of strength, preferably maximal, into an isometric exercise, it can and will strengthen the muscle as a whole and lead to isometric muscle building.

How Activ5 Can Help

The Activ5 by Activbody is a device designed to facilitate isometric exercise in a way that is convenient, easy, and fun. Paired with a smartphone app, the small and portable Activ5 enables quick workouts by doing simple exercises that will help you get in shape. With this innovative technology, you can exercise while you’re sitting, such as on an airplane, in your office, or hotel room. The use of the Activ5 app to coach, measure, and track your efforts creates an engaging and fun gamified workout.

Whether you want to try isometric exercise at home or on the go, the Activ5 can help. Lightweight and portable, its convenience allows you to maintain a fitness routine with minimal space, time, or equipment. In fact, the Activ5 is all you need for a full-body workout that fits easily into any schedule and lifestyle.

Sources:

https://breakingmuscle.com/learn/isometric-training-what-it-is-and-how-to-do-it-correctly

http://www.healthline.com/health/fitness-exercise/isometric-exercises

https://breakingmuscle.com/learn/increase-your-fast-twitch-potential-with-isometrics

http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186