I like to mix in isometric drills to accompany functional, movement-based training. There used to be more emphasis on isometric exercises when gyms and equipment weren’t as readily available. Despite the fact that alternative methods of strength training are more prevalent these days, isometrics are not any less effective. So, in an effort to keep your workouts varied and stretch the proverbial fitness dollar. I’m going to tell you a little bit about isometric training and outline a few exercises that you can do with virtually no equipment that will challenge anyone at any fitness level.

First of all, the word isometric comes from the Greek “iso” meaning equal and “metron” meaning measure. Isometrics is the practice of maintaining the same measure, dimension or length. Within the context of exercise, isometrics involve muscular contractions without movement of the activated muscles. In contrast, isotonic exercise occurs when a contracting muscle shortens and lengthens against an imposed load, as when lifting weights or performing functional movement. Isotonic or dynamic exercises increase strength throughout a full range of motion via eccentric and concentric motion opposed to isometrics which strengthen at the specific joint angles of the exercises performed. One method of training does not supersede the other because strength throughout any joint angle and any point within a range is equally important for performance athletes and active people alike. Participants of yoga, gymnastics and many forms of martial arts develop exceptional strength practicing static holds which give way to dramatic power and control through full ranges of motion.

Now that you know the benefits, check out these 5 simple isometric exercises that you can perform with limited time, space and equipment that will still work muscle groups to complete exhaustion.

1. Chest – Place the palms of your hands together out in front of you. Push them together hard till you feel the tension in your chest.

2. Back – Place your palms down on a table and push down hard, squeeze your shoulder blades together to intensify the hold.

3. Arms – Place your palms together one on top of the other in front of you and push together, alternate hands. The arm on top will be creating tension in the triceps while the bottom arm will activate the biceps.

4. Abdominals – Lay face down while holding yourself up on your toes and your forearms. Keep your back straight and concentrate on drawing in your stomach muscles. Bring your elbows forward to increase the difficulty. This is also called a plank with rollout if you use a balance ball.

5. Quadriceps – Sit against a wall forming a ninety degree angle with your knees. Tension in the top of your leg will almost immediately be apparent as the quadriceps work furiously to stabilize your weight.

By changing the angles of these holds, you can give your muscles a more varied workout. To begin, try performing these holds for 10 to 20 seconds each. As strength and endurance improve, add more time to each hold for a greater challenge. Create a circuit and knock out a pretty intense workout in about 8 to 10 minutes. Trust me though; each second will feel much longer once you’ve completed a few rounds.