Total Body Isometric Exercise Workout

The Total Body Isometric Exercise Workout uses science backed techniques tested through international studies such as the below findings at the Max Planck Institute, one of Germany’s prestigious universities, and the University of Connecticut.

Dr. E.A. Muller and Dr. Th. Hettinger discovered maximum muscle growth can be attained by exerting 60% of existing muscle strength against a superior resistance for only 7 seconds once a day; a remarkable fitness technique known as isometrics. The study at the Max Planck Institute consisted of over 200 experiments for a ten-year period. Optimum results are attained with 5 workouts per week, but impressively, even one single weekly workout is sufficient to maintain your improvements attained.

Professor James A. Baley put isometrics to the test with a class of college students at the University of Connecticut. The study resulted in the isometric training group improving faster than the sports training group on tests measuring increases in strength, endurance, coordination, and agility.

Bullworker took these findings and pioneered portable home fitness devices and the 7-second isometric exercise for the fastest strength gains using both contraction and extension movements involving range of motion for enhancing all your major muscle groups.

Isometric exercise is a concept and strength training technique where you are engaging your muscles and exerting force in a static position. The Total Body Isometric Exercise Workout is designed to improve your body control, muscle strength, and coordination.

Bullworker, based on studies and thorough research, recommends the optimum isometric strength training technique to be a 7 second isometric hold using between 60% – 80% of your maximum efforts. For more information, see TWIEA

You can find more information by clicking the following links if you are not familiar with isometric strength training or if isometrics work.

The Total Body Isometric Exercise Workout is a superset circuit targeting every major muscle group in your body. A few things to note before you begin is to always consult with your physician to ensure you are healthy for physical activity, maintain steady breathing using your diaphragm and never hold your breath during the exercise, and focus on intentional flexation. Intentional Flexation is the purposeful concentration, engagement, and tensing of your muscles being used.

The Total Body Isometric Exercise Workout Using Your Bullworker

Chest Compression

The Best Total Body Isometric Exercise Workout

The Total Body Isometric Exercise Workout starts with the chest compression using your Steel Bow. Hold your Bullworker chest high keeping your elbows parallel to the ground and compress. Exhale as you start your isometric contraction and hold for 7 seconds using 60% – 80% of your maximum effort.

Lat Push Down

The Best Total Body Isometric Exercise Workout

The next exercise for The Total Body Isometric Exercise Workout is the lat pushdown. Place your Bullworker securely with your arm parallel to the ground. Press down with your elbow slightly bent engaging your latissimus dorsi and hold a 7 second isometric contraction at 60% – 80% of your maximum effort. Ensure you perform the lat push down for both sides.

Lower Chest Compression

The Best Total Body Isometric Exercise Workout

Hold your Bullworker waist high and compress using 60% – 80% of your maximum effort and hold for a 7 second isometric contraction.

Cable Spread

Back Exercise Cable Spread

Hold your cable grips in the middle at chest height, keeping your shoulders back, spread your Bullworker cables apart using between 60% – 80% of your maximum effort and hold for a 7 second isometric contraction.

Upper Chest Compression

Overhead Chest Compression for a Bigger Chest

Hold your Bullworker slightly above your shoulders and compress using 60% – 80% of your maximum effort and maintain a 7 second isometric contraction.

Back Rows

The Best Total Body Isometric Exercise Workout

Loop two Iso-Bows or your Bow Extension around your cable by threading one handle through the opposing handle and secure tightly. Keep your back straight and pull both arms back in a rowing manner using between 60% – 80% of your maximum effort and hold for a 7 second isometric exercise.

Side Chest Compression

The Best Total Body Isometric Exercise Workout

Hold your Bullworker at chest height and extend one arm to the side while your opposing arm comes across your chest. Compress using your arm across your chest using between 60% – 80% of your maximum effort and hold for a 7 second isometric exercise. Ensure you perform the side chest compression on both sides during The Total Body Isometric Exercise Workout.

One Legged Press

One Legged Press, Tone Legs

Sitting down place one foot securely on the lower cable. Extend your leg using 60% – 80% of your maximum effort and maintain a 7 second isometric hold. Ensure you perform the one-legged press on both sides during The Total Body Isometric Exercise Workout.

Seated Deadlift

The Best Total Body Isometric Exercise Workout

Place both feet securely on your bottom cable in the seated position. Keep your back straight and lean back engaging your lower back using 60% – 80% of your maximum effort and maintain a 7 second isometric hold.

Biceps Curls

The Best Total Body Isometric Exercise Workout

Stay in the seated deadlift position and using your Iso-Bows or Bullworker cable grips, only bending at your elbows, curl your arms towards your body using 60% – 80% of your maximum effort and maintain a 7 second isometric hold.

Triceps Cable Push Down

Portable Home Fitness Equipment

Place your Bullworker securely on your non-slip pad in front of you. Grab the cables towards the top of your Bullworker with your elbows bent and extend your arms downward using between 60% – 80% of your maximum effort and hold a 7 second isometric contraction.

Biceps Curl

The Best Total Body Isometric Exercise Workout

Grab your Bullworker with your top hand palm facing up and your bottom hand palm facing down. Only bending at your elbow, curl the cable towards your body using between 60% – 80% of your maximum effort and maintain the contraction for a 7 second isometric hold. Ensure you perform the Biceps Cable curl on both sides during The Total Body Isometric Exercise Workout.

Triceps Push Down

Triceps Exercise Equipment

Grab your Bullworker cable with your lower hand palm facing down and your upper hand palm facing up or down (whichever is more comfortable). Extend your bottom arm using between 60% – 80% of your maximum effort and maintain a 7 second isometric hold. Ensure you perform the Triceps Push Down on both sides during The Total Body Isometric Exercise Workout.

Deltoids Raise Lower

The Best Total Body Isometric Exercise Workout

Grip your Bullworker cable with your top and bottom hand palms facing down. Hold you Bullworker at waist height and raise your top arm using 60% – 80% of your maximum effort and maintain a 7 second isometric hold. Ensure you perform the Lower Deltoids Raise on both sides during The Total Body Isometric Exercise Workout.

Deltoids Raise Upper

The Best Total Body Isometric Exercise Workout

Grip your Bullworker cable with your top and bottom hands palms facing down. Hold you Bullworker a little below chest height and raise your top arm using 60% – 80% of your maximum effort and maintain a 7 second isometric hold. Ensure you perform the Upper Deltoids Raise on both sides during The Total Body Isometric Exercise Workout.

Posterior Deltoids

The Best Total Body Isometric Exercise Workout

Hold your Iso-Bow at chest height with your shoulders securely positioned back (not rounded forward). Spread your Iso-Bow apart using 60% – 80% of your maximum effort and hold for a 7 second isometric exercise. Repeat this process to your right and then to your left during The Total Body Isometric Exercise Workout.

Resisted Crunches

Portable Home Fitness Equipment

Kneeling down place your Bullworker on your non-slip pad directly in front of you. Keeping your arms and back straight press your Bullworker down with your core/abs at 60% – 80% of your maximum effort and maintain a 7 second isometric hold. Place your Bullworker to your right and then to your left to ensure both sides are worked during The Total Body Isometric Exercise Workout.

Hip Adductions

The Best Total Body Isometric Exercise Workout

Place your Bullworker between your legs with you hands on the handles and compress by squeezing your legs together using 60% – 80% of your maximum effort and maintain a 7 second isometric hold.

Hip Abductions

Muscle Targeting Exercise

Grab your cables and place your forearms/wrists on the outside of your legs. Spread your Bullworker apart using your hips and legs at 60% – 80% of your maximum effort and hold for a 7 second isometric exercise.

You have completed The Total Body Isometric Exercise Workout!

Bullworker’s mission is to enhance quality of life with simplicity, we hope you enjoyed The Total Body Isometric Exercise Workout and feel and see the benefits. Please leave your comments and questions below and share this routine with your friends and family. We are happy to answer any questions you may have to help you accomplish your fitness goals.

*Bullworker does not give medical advice and you should always consult with your physician prior to engaging in physical activity.

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By | 2019-06-01T13:57:01+00:00 June 1st, 2019|isometrics|1 Comment

One Comment

  1. Bill Welch June 1, 2019 at 9:59 pm - Reply

    I have two questions. Does it hurt to work out 7 days a week. I once heard that animals in captivity exercise by doing isometric stretches and holding the stretch. When you do 2-3 sets do the total body for example do you recommend one set of all followed by a second set or say two sets of chest compressions then two sets of lays. Just curious

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