Dear Trainer Tom: Lately my heavy work schedule has cut into my regular workouts big time. Is there any way I can get a work out / good pump on those days I can’t get out of the office?

-DF, Miami, Florida.

There are always days when you either can’t get to the gym or simply don’t want to go. That’s okay, as long as you don’t make it a habit. On those days when you can’t pump iron, you can still get a pretty decent work out from isometric exercises. Defined as muscles working against static resistance, expending energy but with no motion, isometrics are useful on a limited basis. If performed sensibly, isometric exercises can give you about the same workout as a weight session, in a fraction of the time without traveling from your desk or cubicle. Caution: Don’t push or pull too hard because you can unduly elevate your blood pressure.

Perform the following three exercises once, then if you choose, do them again. Feel and hold each contraction of the muscles for about 10 seconds. Don’t push too hard and don’t hold your breath. Release tension gradually. As with every resistance training session, make sure to warm up briefly before and stretch between exercises.

1.     Biceps: Stand with the right arm bent at a 90 degree angle, hand fisted, and the left hand grasping the right wrist. As the right arm pushes up, the left hand pushes down. Hold for a few seconds, then slowly release tension and change arm positions to work the left bicep.

2.     Chest: With one palm facing out and the other in, grip fingers together at the top of the chest, with elbows pointing out to the sides. Pull in opposite directions. Hold for a few seconds, then slowly release tension.

3.     Butt/Glutes: Stand with hands behind the head and proceed to clench your buttocks together as tightly as possible. Hold for a few seconds, then slowly release tension. Buns of steel, indeed!

There are many more isometric exercises available for each muscle group of the body and they are simple to learn and easy to do. Remember your granddaddy’s idol, Charles Atlas? Well, isometrics were a favorite of his and they can help you too. For more isometric routines contact me:

Tom Bonanti is a Licensed Massage Therapist( MA40288), Personal Trainer( ISSA Certified), and owner of Pump’n Inc  Gym in Fort Lauderdale, Florida. Trainer Tom welcomes your questions and he can be contacted at TrainerTomB@aol.com.