Legs and Back: Squats

• The squat is one of the most used exercises for the legs and back. For speed training, select a weight that is comfortable in the range of 11 to 12 repetitions. During the last repetition, hold the body in place halfway as if it is sitting in a chair against an imaginary wall for six to eight seconds before completing the full range of motion.
  
  

Abdominals: Toe Touches

• Toe touches are a variation of the situp where the legs are straight at either a 45- or 90-degree angle and the upper body reaches up to touch the toes. At the end of quick repetitions, hold the halfway position for six to eight seconds. The upper back should be off the ground and the hands and arms should be about three-quarters of the way up the leg.
  
  

Core: Plank Bridge

• The plank bridge is a static position on its own. Similar to the pushup position, only the forearms lie flat on the ground and parallel to the body being propped up. This position should be held for 30 seconds to a minute with the back remaining flat the entire time. The higher the fitness level, the longer this position can be held.
  
  

Proper Breathing

• Breathing properly is always important for any workout. Because isometrics are intended to be motionless, people need to have a steady inflow and outflow of air during the position they hold. The "Valsalva maneuver," which is the holding of the breath during an intense activity, can be highly detrimental to one's cardiovascular health.