Quick-Start Summary

Setup

The program is divided into two balanced routines targeting all your major muscle groups. These five-move circuits are designed to build full-body strength and stability in under ten minutes.

Isometrics

By holding static strength positions, you engage your muscles deeply without the joint strain, complex movement or heavy equipment requirements of traditional workouts. Static strength training (isometric) is a simple, safe and super convenient way to build a stronger body making it the perfect entry point for your fitness journey.

Workouts

The five exercises in Workout A are: Wall Sit, Isometric Push Up, Towel Arm Curls. Airplanes and Kneeling Side Plank The five exercises in Workout B are: Split Squat, High Plank, Towel Rows, Glute Bridge and Bird Dogs.

Format

Perform each exercise in sequence for one high-effort hold. Your target is to reach 60 seconds with perfect form. If this is too much then just do what you can and try to increase your score next time.

Rest

Rest for up to 60 seconds between moves. As your fitness improves, gradually reduce this rest until you can transition smoothly from one hold to the next.

Frequency

Alternate between workout A and workout B with at least one days rest between each one. Consistency is the primary goal around here. A 10-minute habit you keep is far more effective than a longer workout you skip.

Progress

Once a routine starts to feel easy, you are ready for some new challenges. One simple way to do that using the existing exercises is to double up and perform a second round of the circuit.

Safety

Avoid holding your breath during isometric exercises. Relax your head, neck and face. Maintain good body positions and focus your mind on the target muscles being engaged. If something doesn’t feel right or you experience any joint pain then stop that exercise and move on to the next one.

Walking

Aim to remain physically active between workouts with lots of light and energising movement. Walking is the go-to recommendation but include any other physical activities which you enjoy too. A perfect compliment to your strength-building sessions. Increase your walking speed or add some hills to really ramp up the cardiovascular benefits.