Isow💪re

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Intro
This is a free 6-minutes-per-day high intensity strength-training and fat loss program, based entirely on static exercise, or tension without motion, and modified eating, that is safe for people of any age. If you have any pain, mobility or heart problems, show this program to your doctor, telling them you want to try it.


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Training
Go through each exercise as listed only once the same day every week for some strength and much muscle gain, or once a day for max strength. Feel free to do them standing, sitting or laying down. Do each one for 5 sets of 10 mississippis, while forcefully exhaling under throat, lip and/or tongue resistance, to prevent high blood pressure, which could possibly lead to a heart attack. If you run out of breath before the end of a set, simply breathe normally. For the full-body flexes, do only 1 set. Inhale and relax after the 10th, 20th, 30th, 40th and 50th mississippi for the other exercises. Use maximum effort, except for neck exercises. For those, apply only moderate pressure in the beginning, then gradually increase tension each day. Target(s) refer(s) to the muscle(s) being worked on. If you don't feel the target(s) contracting, change position slightly until you do. This form of exercise is not directly demanding for your body, and does not involve motion of joints or tendons. Because of that, it is as safe as exercise can be, and it actually promotes healing. Don't do any intense or high resistance physical exertion other than this. Voice training requires that you know the technique for each exercise.


Status
Goal: Strength and muscle
Carb day: No
Set length: 10 mississippis
Minimum workout duration: 6 minutes


Workout
, or reload the page for silence.
"" in the table means same as above row in same column and N/A means not applicable.
Click here for full schedule.
Starting with:
DayExerciseSetTarget(s)Technique
SunIso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso jaw flexAJawClose jaw, tightly
""""B""""
""""C""""
""""D""""
""""E""""
""Iso right neck pressARight side of neckResist hand pushing on right side of head, with neck
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso left neck pressALeft side of neckResist hand pushing on left side of head, with neck
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
MonIso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso front neck pressAFront of neckResist hands pushing on front of head, with neck
""""B""""
""""C""""
""""D""""
""""E""""
""Iso neck extensionABack of neckInterlock hands palm-to-palm behind head, then resist forearm ends pushing on back of it, with neck
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso right arm curlARight bicep, chest, front of shouldersPut arms by sides, left arm across back with its hand behind right arm, hold right forearm, then try to curl right arm while resisting with left one
""""B""""
""""C""""
""""D""""
""""E""""
""Iso left arm curlALeft bicep, chest, front of shouldersPut arms by sides, right arm across back with its hand behind left arm, hold left forearm, then try to curl left arm while resisting with right one
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
TueIso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso wrist flexAOuter forearmsInterlock hands in front of head, then, with elbows chest width apart, try to close wrists against each other
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso shrugATrapsStraighten back, bend at hips and lean slightly forward, then place hands over thighs and statically shrug along an angle the same as straightened legs, but slightly in front of legs
""""B""""
""""C""""
""""D""""
""""E""""
""Iso shoulder raiseAOutside of shoulders, inner thighsPlace outside of each hand against the inside of their same knee, then try to push knees apart
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
WedIso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso chest pressAChest, front of shouldersBring elbows to nipple height, interlock hands straight out in front of chest, then press together sideways with chest out and shoulders down
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso knee pressAChest, outer thighsPut palms of each hand on the outside of each knee, then try to push knees outward while resisting with hands with chest out and shoulders down
""""B""""
""""C""""
""""D""""
""""E""""
""Iso inner rotationARotator cuffs, chestPut arms by sides, bend them halfway, interlock hands, then push hands together sideways, rotating upper arms at shoulders, like a double-door
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
ThuIso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso outer wrist rotationARotator cuffs, outer forearms, upper backPut arms by sides, bend them halfway, firmly interlock hands, then try to open wrists against your grip, and pull hands apart sideways, rotating upper arms at shoulders, like a double-door
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso triceps rowAUpper back, back of shoulders, tricepsStand, straighten arms by sides, then pull hands back and up while pulling shoulder blades together
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
FriIso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso right leg crossAFront of right thigh, left hamstring, left side of bumStraighten legs, put right ankle behind left one, balance on left one if standing, then push right one forwards while resisting with left one
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso left leg crossAFront of left thigh, right hamstring, right side of bumStraighten legs, put left ankle behind right one, balance on right one if standing, then push left one forwards while resisting with right one
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
SatIso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso midsection flexALower back, absTry to pull bum up with lower back, while resisting own motion with tight midsection
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling
""Iso calf-tibialese flexACalves, shin musclesFully contract calves, then tighten lower legs
""""B""""
""""C""""
""""D""""
""""E""""
""Iso full-body flexN/AAllStand or lay down with arms by sides and feet hip-width apart, hands relaxed, bend knees and elbows slightly, then curl toes, close hands into tight fists, tighten jaw, neck, shoulders, arms, forearms, hands, chest, upper back, midsection, hips, bum, thighs and lower legs all at once, while exhaling



Eating
If you want to lose fat faster, use both methods of fat loss.

Intermittent Fasting
Only fast if you have excess fat that you want to lose. Daily decrease how much food, besides water, that you have each morning, until it's only water. Eat only within a maximum of an 8-hour time window between fasting for at least 16 hours, including sleep. Try to train at most an hour before eating. Feel free to eat more than normal for a day, but within the 8-hour window.

Carb Cycling
Eating this way causes your body to use fat instead of carbs for energy on shorter training days, and supports growth on longer ones. Carbohydrates include starch and sugar. High amounts of them are found in grains, pasta, pop, ice cream, cookies, cake, bread, pastry, juice, etc. Avoid supplements with unknown flavouring or sweeteners. Other than fasting, consume potatoes, bananas, oatmeal and/or rice for carbohydrates only every 3rd day.

Food TypeConsumeDon't Consume
DrinksWater, milk, sugarless tea and coffeeAnything else
VegetablesLeafy greens (bok choy, spinach, lettuce), dark leaf kale, radishes, celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), white, green and red cabbage, cauliflower, broccoli, brussels sprouts, fennel, turnips, tomato, eggplantAnything else
FatsPitted olives, olive oil, real (no carb) mayo, real butter, cottage cheese, full-fat plain yogurt, cheese and sour cream, or any saturated fatsAnything else
ProteinsPastured eggs, wild-caught salmon, offal (kidney, heart, organ meats), casein with no sugar addedAnything else
FruitsAvacado, lemon, lime, coconutAnything else
CondimentsReal (no carb) mayo, mustard, pesto, sugarless tomato puree/ketchupAnything else
Spices and herbsAllN/A
NutsMacadamiaAnything else
SweetenersStevia, coconut sugarAnything else


In Depth
The Science

Why Isometrics?




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