Day 3 - Isometric Bicep Curls

Difficulty - Easy
Muscle Groups Addressed - Biceps

Isometric exercises do not require concentric (shortening) or eccentric (lengthening) muscle movements. In other words, recall the last time you were forcefully tugging on a wine cork and it wouldn't budge... or trying to force off a stubborn lug nut while changing a car tire. These were exertions of force that did not contract your muscles either way, but instead worked them while in a static position. This makes them particularly effective in our mission for incidental wellness, because you can generate static force against any and all immovable surfaces you find out in the world.

For the gym variation, a preacher curl bench is the best way to ensure proper form. Otherwise, just stand up straight with one foot slightly in front of the other for balance. Starting at a lowered position, one arm at a time, bring a moderate weight (50%-75% of your traditional 8-repetition bicep curl -- if you don't know what your "usual" is, go find out!) up to where your bicep and forearm form a 90 degree angle. Hold this position for 30 seconds. Switch arms and repeat. Keep your upper body and legs relaxed. If you have an exercise buddy, a fun spin is to have them grab a towel, drape it from your open palm, and then apply resistance with the towel as you keep your arm locked in its isometric position.

<-- At work or at home, this exercise can be easily performed by applying upward pressure against the underside of your desk. Make sure to check for gum before you do.

--> Another fun variation involves getting a little undressed. Sit on the floor in a hamstring stretch position, with one foot tucked into the inner thigh of the other leg (shown to the right). Create a loop out of your belt and strap one end around your extended foot. Plant the elbow of your arm against your quad and pull the belt towards you, creating an isometric bicep curl. This variation is great because you'll also engage and stretch the hamstring that's providing counter-force for your curl.

Day 1 - Decline Pushups

Difficulty - Easy

Muscle Groups Addressed - Upper Pectorals, Shoulders, Triceps

Let's start with something relatively simple. The decline pushup is a great, effective exercise that can be performed virtually anywhere.

All you need is an elevated surface. In this case, I simulated the incline with a staircase at work.

The standard decline pushup should have palms flat on the floor, shoulder width apart, and feet resting on a 1'-2' tall elevated surface, so that the body forms a rectangle with the floor. Keep your core tight, head down and slowly lower the body to the ground. Come down to a few inches above the ground, hold for a second, then drive the body back up to the starting position without locking your elbows.

The exercise can be adjusted in multiple ways to work different muscle groups. You can engage the triceps more by bringing the hands closer together, or the outer pectorals by spreading the hands farther apart. Based on the height of the incline, you can work higher on the pecs (high incline) or lower on the pecs (low incline). For the more advanced move and to really work the core, try lifting one leg in the air.