Build Strength with the Power of Stillness
Whether you're a beginner or just want a focused, no-fuss routine, this app keeps you on track with timed holds, rest periods, and audio cues—so you can train harder, longer, and smarter.
Exercise Library
Note some of the videos linked are not exactly "isometric", but you get the general idea.
Squat
Targets: Quads, Glutes, Hamstrings
- Feet shoulder-width apart
- Hips back and down
- Keep chest up, back straight
- Hold at parallel or lower
Wall Squat
Targets: Quads, Glutes
- Back flat against wall
- Feet hip-width apart
- Knees bent at 90 degrees
- Hold position
Horse Stance
Targets: Quads, Inner Thighs, Glutes
- Wide stance, toes out
- Sink hips low
- Back vertical, chest open
- Hold deep squat
Plank
Targets: Abs, Core, Shoulders
- Forearms/hands on floor
- Body in straight line
- Squeeze glutes & core
- Don't let hips sag
Side Plank
Targets: Obliques, Core, Shoulders
- Elbow under shoulder
- Lift hips high
- Body in straight line
- Hold and breathe
Reverse Plank
Targets: Lower Back, Glutes, Hamstrings
- Legs straight, toes pointed
- Open chest, head neutral
- Shoulders down (not up by your ears)
- "Be the plank"
Superman
Targets: Lower Back, Glutes
- Lie on stomach
- Lift arms and legs
- Squeeze glutes hard
- Gaze slightly forward
Boat Pose
Targets: Abs, Hip Flexors
- Balance on sit bones
- Lift legs (bent or straight)
- Back straight, chest up
- Arms reach forward. For advanced, up or back
Glute Bridge
Targets: Glutes, Hamstrings
- Hips up, back straight, knees bent
- Squeeze glutes
- Keep core engaged
Push-Up
Targets: Chest, Shoulders, Triceps
- As low as you can hold a push-up
- Place your hands where you feel strongest
Triceps Wall Squat (Advanced)
Targets: Triceps, Quads
- Start with wall squat
- Then press triceps "into" the wall
- Your back doesn't touch the wall
No video available; watch the Wall Squat and modify to use your arms
Lateral Hold (Shoulders)
Targets: Side Deltoids
- Stand feet hip-width
- Arms level to sides
- Slight bend in elbows
- Add light weight if too easy
Dead Hang
Targets: Grip Strength, Lats, Spine
- Hang from bar
- Relax body
- Let spine decompress
- Breathe deeply
Wide Grip Dead Hang (Advanced)
Targets: Lats (Width), Grip
- Hands wider than shoulders
- Engage lats slightly
- Keep core tight
Romanian Deadlift (Advanced)
Targets: Hamstrings, Glutes, Lower Back
- Slight bend in knees
- Back flat
Hand Stand (Advanced)
Targets: Shoulders, Core, Balance
- Kick up to wall (or free)
- Arms fully straight
- Push floor away
- Squeeze glutes and core
Why You'll Love It
Automatic Timer
Hold, rest, and transition tracking with clear sound cues to start and stop, so you can stay focused and motivated.
Audio Prompts
Stay consistent without watching the screen with clear audio guidance throughout your workout.
Customizable Durations
Set your hold time, rest time, and transition time to match your fitness level and goals.
Train Anywhere
Perfect for home, office, or travel workouts. No equipment needed, just your body and determination.
Detailed Exercise Guide
From the Settings screen: click any exercise name to learn more about the exercise, including proper technique plus how to make each more or less challenging.
Stop Counting in Your Head. Start Training with Precision.
Download now and build strength with the power of stillness. Transform your fitness routine today!
Get It on Google Play