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THE 10 MINUTE TOWEL

ISOMETRICS ROUTINE
After launching Isometrics Strength I
received a lot of great feedback. One
customer named Lee came to me and asked
me if I had heard about Towel Isometrics.

I told him I hadn’t but was interested in

learning more.

He sent me this routine and I was super

impressed.

In the history of SOA, I have never released

a guest post that was written by a follower.
Yet the information is so good that I had to
share it with you.

Take it away Lee Lybarger… (I tweaked a

few things and inserted the photos… fyi.)

****

This workout focuses on concentrated and

isolated upper body strength moves but
this adaptation is a full body isometric
workout.

The program uses, on each exercise, 2 of

the 3 types of isometric holds as defined by
Todd Kuslikis in his excellent, recently
published e-book:: “Isometric Strength”
Those types are:

1. Static – where muscles are tensed. For

these exercises, it is whole body.
 2. Yielding – where you contract against a
movable object — in this case a towel.

As opposed to traditional wisdom that has

been around for decades, holding your
breath while doing a contraction for 6 secs
or more is not a great idea — particularly if
you have a tendency for having high blood
pressure, as I do. You are served very well
by using one or a combination of the
breathing techniques exposed by Todd
Kuslikis:

1. Sipping Breath
2. Long Breath — slowly breath in filling
your diaphragm
3. Long Sipping Breath

For the purpose of the following exercises, I

use a Sipping Breath for both the towel and
full body static hold — holding the
contraction from 10 to 15 sec. Besides
developing your body strength, it also
enhances your aerobic capacity. Also, by
using a Sipping Breath, you should use
visualization to enhance the contraction on
the targeted muscles (arms, chest,
shoulders, legs, etc).
Each of the following exercises have 3
different angles of contractions, in different
positions, to complete one repetition. You
are, through isometrics, duplicating a full
range of movement in a specific exercise.
After each contraction, breathe out, and
then start the next one. Your body will
quickly get into sync after 2 or 3 workouts
to make the transition seamless. Aerobics
and muscle control is taking effect.

THE EXERCISES ARE:

1. 1. LATERAL RAISE LEFT (TIGHTEN
ENTIRE BODY BUT FOCUS MOSTLY
ON LEFT SHOULDER.)

Hold 10-15 seconds

2. 2. LATERAL RAISE RIGHT (TIGHTEN

ENTIRE BODY BUT FOCUS MOSTLY
ON RIGHT SHOULDER.)

Hold 10-15 seconds

3. 3. BOW AND ARROW LEFT (TIGHTEN

ENTIRE BODY BUT FOCUS MOSTLY
ON LEFT TRICEP, RIGHT BICEP AND
BACK MUSCLES.)

Hold 10-15 seconds

4. 4. BOW AND ARROW RIGHT
(TIGHTEN ENTIRE BODY BUT FOCUS
MOSTLY ON RIGHT TRICEP, LEFT
BICEP AND BACK MUSCLES.)

Hold 10-15 seconds

5. 5. ROPE PULLING WITH LEFT LUNGE

(TIGHTEN ENTIRE BODY BUT FOCUS
MOSTLY ON BACK AND SHOULDER
MUSCLES.)

Hold 10-15 seconds

6. 6. ROPE PULLING WITH RIGHT LUNGE

(TIGHTEN ENTIRE BODY BUT FOCUS
MOSTLY ON BACK AND SHOULDER
MUSCLES.)

Hold 10-15 seconds

7. 7. BEHIND NECK SHOULDER PULL

(TIGHTEN ENTIRE BODY BUT FOCUS
MOSTLY ON BACK AND TRICEP
MUSCLES.)

Hold 10-15 seconds

8. 8. BEHIND NECK SHOULDER PULL

DOWN LEFT (TIGHTEN ENTIRE BODY
BUT FOCUS MOSTLY ON BACK AND
SHOULDER MUSCLES.)

Hold 10-15 seconds

 9. 9. BEHIND NECK SHOULDER PULL
DOWN RIGHT (TIGHTEN ENTIRE
BODY BUT FOCUS MOSTLY ON BACK
AND SHOULDER MUSCLES.)

Hold 10-15 seconds

10. 10. BEHIND BACK ARM LIFT WITH

SQUAT (TIGHTEN ENTIRE BODY BUT
FOCUS MOSTLY ON TRICEP AND
SHOULDER MUSCLES.)

Hold 10-15 seconds

Doing the above routine for 30 contractions

(3 positions for each of the 10 exercises – 1
set each) will provide a daily workout, in
about 10 minutes or less, dependent on
contraction time. Even this will provide
muscle growth and enhance your current
fitness level. To do real muscle and aerobic
enhancement, do 3-4 sets of each of the
above exercises. This will increase your
workout time to 30-40 minutes and will
greatly accelerate your body and aerobic
development.

Equipment needed — your body; hand

towel; motivation.

THE 10 MINUTE TOWEL

ISOMETRICS ROUTINE:
1. LATERAL RAISE LEFT

1. HOLD TOWEL WITH BOTH HANDS,

12-18 INCHES APART IN FRONT OF
YOUR “BELLY BUTTON”AND LEGS
SHOULDER WIDTH APART. TIGHTEN
THE ENTIRE BODY (DO THIS FOR ALL
3 POSITIONS), THEN RAISE LEFT ARM
15 DEGREES WITH RIGHT ARM AT 45
DEGREE ANGLE. PERFORM A
YIELDING CONTRACTION. RELEASE.

2. RAISE ARM 30 DEGREES AND DO

STATIC/YIELDING CONTRACTION.
RELEASE.

3. RAISE ARM TO SHOULDER HEIGHT

AND DO STATIC/YIELDING
CONTRACTION. RELEASE.

2. LATERAL RAISE RIGHT

1. DUPLICATE ON RIGHT SIDE

3. BOW-AND-ARROW LEFT

1. HOLD TOWEL AT SHOULDER LEVEL IN

FRONT OF CHEST. TIGHTEN THE
ENTIRE BODY AND PULL AGAINST
TOWEL. RELEASE.
2. MOVE LEFT ARM TO 45 DEGREE
POSITION AND TIGHTEN THE ENTIRE
BODY AND PULL AGAINST TOWEL.
RELEASE.

3. EXTEND LEFT ARM TO FULL

EXTENSION AND TIGHTEN THE
ENTIRE BODY AND PULL AGAINST
TOWEL. RELEASE.

4. BOW-AND-ARROW
RIGHT

1. DUPLICATE ON RIGHT SIDE.

5. ROPE PULLING WITH

LUNGE LEFT

1. STAND WITH FEET ABOUT 12 INCHES

APART. GRIP TOWEL VERTICALLY IN
FRONT OF BODY WITH ONE HAND IN
FRONT OF NAVAL AND THE OTHER IN
FRONT OF CHEST. USING LEFT LEG,
STEP INTO FORWARD LUNGE BUT
ONLY MOVE 15 DEGREE INTO IT.
TIGHTEN THE ENTIRE BODY AND
TIGHTEN USING A YIELDING
ISOMETRIC WITH THE TOWEL FOR
10-15 SECS. RELEASE.

2. DEEPEN LUNGE TO 30 DEGREE AND

TIGHTEN THE ENTIRE BODY AND
PULL AGAINST TOWEL. RELEASE.
3. MOVE INTO FULL FORWARD LUNGE
AND TIGHTEN THE ENTIRE BODY
AND PULL AGAINST TOWEL. RELEASE

6. ROPE PULLING WITH

LUNGE RIGHT

1. DUPLICATE ON RIGHT. ONLY

DIFFERENCE, CHANGE HAND
POSITION ON TOWEL.

7. BEHIND NECK SHOULDER

PULL

1. STAND WITH FEET 12 INCHES APART.

HOLD TOWEL WITH HANDS 12-18
INCHES APART. POSITION TOWEL
HIGH ON YOUR NECK. FROM THIS
POSITION TIGHTEN THE ENTIRE
BODY AND PULL AGAINST TOWEL.
HOLD 10-12 SEC AND RELEASE.

2. KEEPING TOWEL IN BACK OF NECK,

RAISE TO A COUPLE INCHES ABOVE
HEAD AND TIGHTEN THE ENTIRE
BODY AND PULL AGAINST TOWEL.
RELEASE.

3. RAISE TOWEL TO FULL ARM

EXTENSION WHILE STILL KEEPING
TOWEL AS FAR BACK AS POSSIBLE.
TIGHTEN THE ENTIRE BODY AND
PULL AGAINST TOWEL. RELEASE.
8. BEHIND NECK SHOULDER
PULL DOWN LEFT

1. STAND WITH FEET 12 INCHES APART.

HOLD ONE END OF TOWEL IN RIGHT
HAND HIGH ON NECK AND DROP
END DOWN BACK. BEND YOUR LEFT
ARM BEHIND YOUR BACK AND GRAB
END OF TOWEL. DO STATIC
CONTRACTION ON WHOLE BODY
AND TIGHTEN THE ENTIRE BODY
AND PULL AGAINST TOWEL. HOLD
10-12 SECS AND RELEASE.

2. KEEPING ARMS IN SAME POSITION,

MOVE RIGHT HAND ABOUT
HALFWAY UP HEAD AND TIGHTEN
THE ENTIRE BODY AND PULL
AGAINST TOWEL. RELEASE

3. MOVE RIGHT HAND TO TOP OF HEAD

AND TIGHTEN THE ENTIRE BODY
AND PULL AGAINST TOWEL. RELEASE.

9. BEHIND NECK SHOULDER

PULL DOWN RIGHT

1. DO THE SAME THING ON THE OTHER

SIDE.

10. BEHIND BACK ARM LIFT

AND LEG SQUAT
 1. STAND WITH LEGS SHOULDER WIDTH
APART AND TOWEL AT HIP LEVEL
BEHIND YOUR BACK. PERFORM LEG
SQUAT BUT ONLY ABOUT 15
DEGREES. DO FULL BODY STATIC AND
TOWEL OVERLOAD CONTRACTION
FOR 12 TO 15 SECS. RELEASE.

2. MOVE TO A 45 DEGREE SQUAT AND

RAISE TOWEL HALF WAY UP BACK.
TIGHTEN THE ENTIRE BODY AND
PULL AGAINST TOWEL. RELEASE

3. MOVE TO FULL SQUAT AND RAISE

TOWEL AS HIGH UP BACK AS
POSSIBLE. TIGHTEN THE ENTIRE
BODY AND PULL AGAINST TOWEL.
RELEASE.

4. NOTE: FOR EXTRA LEG

DEVELOPMENT, DO SQUAT ON TOES.

This routine is perfect for doing in the

bathroom before or after your shower.

WANT TO LEARN MORE ABOUT

ISOMETRICS AND HOW IT CAN
FUNCTION IN YOUR LIFE? OKAY! GO TO
THE NEXT PAGE NOW TO FIND OUT
MORE!

NEXT PAGE <– CLICK

HERE TO LEARN MORE
****
Lee, thanks so much for the great
information. If anyone has any questions
feel free to ask them in the comment
section below.

-Todd

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57

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COMMENTS

MIKE SAYS
february 24, 2014 at 1:27 pm

are there any exercises that one could add to hit the chest
area? is there a reason this area is not included? thanks

Reply
 TODD KUSLIKIS SAYS
february 25, 2014 at 11:34 am

Hi Mike,

You are actually working the chest as a static contraction

because you are supposed to be tightening the entire body,
including the pecs.

Reply

JOHN SAYS
february 24, 2014 at 8:13 pm

Hey Todd I was curious about the breathing technique you use
for the Isometrics. I have read a lot of this subject and most of
those who practice these types of exercises use the technique
of inhaling for 3-5 sec for maximum tension then exhale
making a ssssss sound contracting for 7-10 sec then 3 sec slow
release. I have been doing your isometric program but having
difficulty with the breathing technique. Maybe because I have
done it the other way. But to be honest I seem to get a better
contraction exhaling with tension. Maybe I just need more
practice with the sipping breath. Is there some particular
reason why you use this particular breathing technique?
Thanks! Look forward to doing the the towel isometrics
tomorrow.
Reply

TODD KUSLIKIS SAYS

february 25, 2014 at 11:37 am

Hey John,

Good question. The sipping breath helps you tighten to

greater degrees. Since you are syncing each time you
tighten with an inhalation its easier to go deeper. However,
if you have a technique that you like better don’t feel like
you need to trade up. Stick with what is working for you.

Reply

JOHN SAYS
february 25, 2014 at 2:08 pm

Thanks for reply Todd. I might just alternate from

week to week to see which one gives the most results.
But in your mind you don see an advantage one over
another?

Reply

MARK SAYS
april 7, 2014 at 1:29 pm
Doesn’t this remind you of the old Bullworker type of
exercises? Same principle right but you could measure
progress on the Bullworker device?

Reply

LOUIS SAYS
april 9, 2014 at 10:06 am

Can I actually build strong, powerful, big legs just by doing

bodyweight exercises? Most of the world says you need
weights. If so, how?

Reply

TITAN FALL HACKS SAYS

april 19, 2014 at 1:01 am

Attractive portion of content. I simply stumbled

upon your website and in accession capital to claim that I get
actually
enjoyed account your blog posts. Anyway I will be subscribing
on your feeds and even I
success you access constantly quickly.

Reply

SMART PLAYER SAYS

october 13, 2014 at 10:11 am
 wow, good to bath!

Reply

T BOLTON SAYS
june 1, 2016 at 3:42 pm

hello
I am interested in doing isometrics I have read that you need
only one 10 second hold per exercise where you advise several
sets
per exercise plus some internet sites say you cannot build any
muscle with isometrics I know you can have your own views
can you explain what is going on .

thanks

Reply

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