Here is Week 1 Day 4 of the pre-holiday fitness challenge focusing on legs!
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.
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.
Leg Press
Lie down on your back and place one leg securely on the cable farthest away from you. Press or extend your leg 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. Continue with 10 calf extensions by securely pointing and retracting your toe. Do this Killer Legs Workout for both legs.
Hip Abductions
Lie down on your back or sit in a chair 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.
Hip Adductions
Lie down on your back or sit in a chair 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.
Great Routines to Enjoy!
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
Killer Total Body Workout in Minutes
*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.