The benefits of a fitness program and Killer Total Body Workout are plentiful. Making the time is a different story. Not anymore! This Killer Total Body Workout will strengthen and tone your major muscle groups in less than 15 minutes.
Specifically designed to give you a full-body fitness routine to strengthen and tone your body, burn calories, increase your energy levels, and most importantly save you time so you can get back to doing the things you love.
How does this Killer Total Body Workout save time?
We use scientifically proven strength training techniques that engage more muscle fibers and build strength up to 66% faster than lifting weights. The magical technique is known as isometric strength training. Combine the efficiency of isometric strength training with muscle pumping isotonic strength training techniques and you have one Killer Total Body Workout!
Benefits of a Killer Total Body Workout
Make Your Life Easier
The stronger you are the easier your daily tasks become. How often do you come home at the end of your day and feel exhausted?
You work hard throughout your day and whether it be mentally, physically, or likely both, fatigue is real. Daily tasks like walking, getting in and out of your car/chair, moving things, lifting and carrying your bag/briefcase, and many other tasks you do not even think about – or some of us do – all add up. These all become easier and take less of a toll on your body as you strengthen yourself. Believe it or not, this Killer Total Body Workout can and will boost your energy levels in less than 15 minutes!
Boost Your Energy Levels
Exercise, though counter-intuitively, boosts your energy levels. At first, you may feel tired from your workout but shortly after your body builds resiliency which correlates to more energy leading to more activity and more energy and so on! Exercise is also proven to enhance the body’s immune system.
Enhance Your Immune System
Fatigue can be a symptom of your body fighting off illness. These days, we cannot afford to miss a day (fun day or workday) due to being sick. Decrease your chances of being sick by boosting your immune system with this Killer Total Body Workout. Studies show adding fitness activities to your routine boosts your immune system and you can experience these benefits in as little as 15 minutes.
Tone Your Body and Look Great
Taking on this Killer Total Body Workout is bound to burn calories and increase your metabolism, the two most relevant pieces to toning your body! Lucky for you, less than fifteen minutes can give you a metabolic boost throughout your day making your body process calories more efficiently and help you lose weight.
Strengthen Your Muscles
Your muscles are designed to be used and when you use them they are inevitably going to build strength. Try this Killer Total Body Workout specifically designed to maximize your results in minimal time and start to quickly feel the difference in your muscle strength!
Reduce Your Risk of Injury
The stronger and more balanced your muscles are the less likely you are to injure yourself. Many injuries occur because our muscles are not ready for the sudden load we put them through. This Killer Total Body Workout is strategically sequenced to strengthen your everyday muscles and improve your daily performance.
Lower Your Stress Levels
In 2018, we live busy and stressful lives…if we let it. That is right, your life can be less “stressful” by implementing this quick, less than 15-minute, total-body fitness routine. Exercise takes your mind off what is stressing you and most importantly releases endorphins which help reduce stress levels.
Start your Killer Total Body Workout today and enjoy the plethora of benefits. Enhance your quality of life with simple fitness and save your time for the things you love!
The Killer Total Body Workout in Less than 15 Minutes
1. Dead Lift
Grab your Bullworker and any accessory you may want and let’s get started with one of the best exercises around, the deadlift. Place your Bullworker on the ground and step securely on your bottom cable with both feet. Grab your cable, cable grips, or extension strap with both hands and squat down (Knees should not go over your toes to protect your knee joints), Keep your back engaged and straight, and press up using your legs. Hold your press at 60%-80% of your maximum effort or until the unit is fully compressed (do not over compress your Bullworker) for a 7-second isometric hold. When you have finished your isometric hold, finish with 10 repetitions.
2. Lunge
Place your Bullworker on the ground and step securely on your bottom cable with one foot. Grab your cable, cable grips, or extension strap with both hands and step back with one foot (front knee should not go over your toe to protect your knee joint), keep your back engaged and straight, and step towards your Bullworker pressing up using your front leg (do not over compress your Bullworker) for 10 repetitions. Do this Killer Legs Workout for both legs.
3. Seated Row
Seated straight and your legs slightly bent in front of you pull your cable or Iso-Bow towards your chest keeping your back straight at 60%-80% of your maximum effort for a 7-second isometric hold. Finish with 10 controlled repetitions.
The seated row helps strengthen your scapula and rhomboid muscles to secure and increase should stabilization while building a foundation for other muscles.
4. Chest Compression
Using a minimum of 60% of your strength compress your Steel Bow at chest height and maintain your compression for a 7-second isometric hold. Your elbows should be close to parallel with the ground in order to focus pressure on the chest and minimize tension on your joints.
Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions with your Steel Bow.
5. Lower Chest Compression
Using a minimum of 60% of your strength compress your Steel Bow at or below navel height and maintain your compression for a 7-second isometric hold. Focus on exerting pressure using your chest and minimize tension on your joints.
Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions at or below your navel with your Steel Bow.
6. Upper Chest Compression
Using a minimum of 60% of your strength compress your Steel Bow at or above shoulder height and maintain your compression for a 7-second isometric hold. Focus on exerting pressure using your chest and minimize tension on your joints.
Immediately after you complete your isometric hold, perform 10 smooth chest compression repetitions at or below your navel with your Steel Bow.
7. Lat Pull Down
Placing your Bow Classic or Steel Bow securely on your hip pull-down using 60%-80% of your maximum effort and maintain an isometric hold for 7 seconds. Remember to focus on firing your latissimus dorsi and not use your arms. Finish with 10 controlled repetitions and alternate sides.
Lat pull-down will strengthen the upper sides of your back to help create your attractive “V” shaped body.
8. Iso-Bow Shoulder Press
Grab your Iso-Bow with your handles in the vertical position – palms facing each other. Rotate to have your right forearm in the vertical position, right hand at shoulder height, and left forearm parallel to the ground across your body. Perform 3 isometric holds between 60%-80% of maximum effort: hand at shoulder height, elbow at 90 degrees, and full extension. When you complete your isometric holds finish with 10 Iso-Motion repetitions – keep tension on your Iso-Bow the entire time and press from hand at shoulder height to full vertical extension. Make sure to do both sides in this Killer Shoulders Workout.
9. Biceps Curl
Holding your Steel Bow or Bow Classic in the vertical position with your hands on the handles, compress your Steel Bow or Bow Classic bending only at your elbows. Once you have compressed your Bullworker between 60%-80% of your maximum effort, maintain an isometric hold for 7 seconds. When you finish your isometric hold continue with 10 isotonic repetitions. When you reach your maximum distance or compression maintain your hold and complete your entire range of motion for each rep (Iso-Motion). Ensure you hit your killer Biceps Workout for both arms.
10. Triceps Cable Pushdown
Place your Steel Bow or Bow Classic in the vertical position securely on your non-slip pad and grab both cables just under the top handle. Start with your elbows bent at a 90-degree angle and extend/bend only at your elbows press your cables down to full extension. Once you have compressed your Bullworker between 60%-80% of your maximum effort, maintain an isometric hold for 7 seconds. When you finish your isometric hold continue with 10 isotonic repetitions. Complete your entire range of motion for each rep (Iso-Motion). Ensure you hit your killer Biceps Workout for both arms.
11. Hip Adductions
Lie down on your back and place your Bullworker handles between your knees (Bow Classic grip your tube and use your forearm to shorten the length). Compress your Bullworker using your inner thighs and groin at 60%-80% of your maximum effort for a 7-second isometric hold. When you have finished your isometric hold, finish with 10 repetitions.
12. Hip Abductions
Lie down on your back and place your Bullworker cables over your knees. Spread the cables using your outer hips at 60%-80% of your maximum effort or until your unit is fully compressed (do not over compress your Bullworker) for a 7-second isometric hold. When you have finished your isometric hold, finish with 10 repetitions.
13. Resisted Crunch
Foreword
Kneel down on both knees and place your Bullworker – Steel Bow or Bow Classic – in the vertical position on your non-slip pad directly in front of your body. Place both hands on the top handle and extend your arms (elbows slightly bent). Keeping your arms still (no force from arms) use your abdominal muscles to press your Bullworker down to 60%-80% of your maximum compression for 7 seconds and finish with 10 repetitions.
Right Side
Kneel down on both knees and place your Bullworker – Steel Bow or Bow Classic – in the vertical position on your non-slip pad on the right side of your body. Place both hands on the top handle and extend your arms (elbows slightly bent). Keeping your arms still (no force from arms) use your abdominal muscles to press your Bullworker down to 60%-80% of your maximum compression for 7 seconds and finish with 10 repetitions.
Left Side
Kneel down on both knees and place your Bullworker – Steel Bow or Bow Classic – in the vertical position on your non-slip pad on the left side of your body. Place both hands on the top handle and extend your arms (elbows slightly bent). Keeping your arms still (no force from arms) use your abdominal muscles to press your Bullworker down to 60%-80% of your maximum compression for 7 seconds and finish with 10 repetitions.
Conclusion
This Killer Total Body Workout in less than 15 minutes is designed to strengthen and tone your entire body in a well-balanced manner to improve your daily performance and aid in increasing your lifting strength. Start this simple routine or mix it in with your current routines and feel and see the benefits quickly.
We are here to help you improve your quality of life and accomplish your fitness goals by making fitness simple and we hope this Killer Total Body Workout does exactly that.
Please leave your feedback, comments, questions, and suggestions below so we can give you more great options. If you enjoyed this Killer Legs Workout, please share it with your family and friends.
For more Killer Workouts check out the below videos and routines.
Killer Chest Workout in 5 Minutes
Killer Chest Workout in 10 Minutes
Killer Core Workout in Minutes
Killer Back Workout in 5 Minutes
Killer Arms Workout in 10 Minutes
Killer Biceps Workout in 5 Minutes
Killer Triceps Workout in 5 Minutes
Killer Shoulders Workout in 7 Minutes
Killer Legs Workout in Minutes
More information and benefits here and here:
https://www.healthline.com/nutrition/10-benefits-of-exercise#section4
https://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise
https://www.webmd.com/men/features/exercise-benefits
*Bullworker does not give medical advice and is not a certified physician. Physical exertion and exercise can be strenuous and cause injury. Always consult with your physician prior to engaging in physical exercise.