September 20th, 2019

// Keeping the summertime workout momentum up with these indoor exercises

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

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 (if you don't have the Activ5, simply press your knees together)
  • 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. (If performing without the Activ5, you can simply keep pressing your knees together for about a minute).

Isometric Lunge

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 and press Activ5 as you squeeze your leg muscles (If performing without the Activ5, simply place your hands in the same area and position as shown in the picture and press for 60 seconds or longer until you feel the work on your muscles).
  • Keep your left heel firmly on the ground. Again, use your app for guidance. 
  • Repeat with your right leg.


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.


As 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.


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 don’t have the Activ5, you should know just worked your arms, abs, shoulders, legs and butt. The Activ5 app can show you other exercises that replicate these 5 core exercises.


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