It can be difficult to maintain a Total Body Fitness Workout for Travelers or professionals with a full schedule. Many of us find the excuses below all too common.
- There is nowhere to exercise.
- I do not have time to work out.
- I do not have equipment for adequate exercise.
Many of us believe time and amount of work or the equipment we use equates to a good workout. However, to achieve an effective workout does not mean you have to spend a lot of time performing the routine. In fact, the requirements of an effective workout are simple, strategically engage your muscle fibers with optimum resistance and duration.
Using science-backed techniques this Total Body Fitness Workout for Travelers saves you time so you can better focus on the priorities of your day. Whether you are traveling or looking for a quick and convenient workout at home, try this total body workout and strengthen your muscles for a more conditioned body.
The Fastest Way to Build Strength On the Go
Brilliantly, this workout uses a combination of isotonic and isometric exercises for optimum results in less time than your typical workout. Decades of studies continue to show data supporting isometric strength training principles build strength faster than any other methods and can engage more muscle fibers leading to 66% faster increases in strength than lifting weights. Luckily now you can ditch the weights and save time while getting a more effective workout.
Bullworker’s Total Body Fitness Workout for Travelers uses isometric holds at precise times during your workout. Pump your muscles during isotonic repetitions and finish with a static isometric hold to increase engagement of your muscle fibers and hypertrophy for maximum muscle growth and strength gains.
No Gym Required Workout
Your time is valuable. The hotel gym is generally lacking in equipment and the time and effort it takes to travel to a gym are enough to make us skip the workout or feel behind in the day.
The Bullworker Total Body Fitness Workout for Travelers gives you the convenience to exercise anywhere, anytime. If you are traveling, your Bullworker’s portability allows you to fit it in your carry-on luggage. If you are exercising from home, the ease of use requiring no setup and minimal space makes it simple.
Tips to Remember for Workouts
- Give your body a proper warmup and ease into your routine.
- Maintain steady breathing, never hold your breath. Exhale when exerting and inhale upon a controlled release.
- Use slow controlled repetitions.
- Change your springs for appropriate resistance to challenge your muscles.
Total Body Fitness Workout for Travelers
Grab your Bullworker isometric equipment and get started. In this routine, you can use your Bow Classic, Steel Bow, and ISO-BOWs or a combination. The sequence of your total body fitness workout for travelers is designed as a superset. This means you should try and complete the entire circuit, one exercise after the other without rest in between.
Each exercise will consist of 15 repetitions with a 10-second isometric hold on the 15th rep Without a break, perform 10 repetitions with a 10-second isometric hold on the 10th rep. Immediately followed – without rest – by 8 repetitions with a 10-second isometric hold on the 8th rep.
Listen to your body, if your body needs a break, take a break until you are able to start again. You will improve your fitness levels as you consistently exercise. Remember to push yourself, progress and gains are maximized by the last few reps when your heart rate is up and your muscles feel the burn.
1. ISO-MOTION Warm-up
Grab your ISO-BOW or Bullworker and create a little tension/resistance. Maintain the resistance and move through your body’s natural range of motion. Breathe deeply and listen to your body for potential areas that might need more time to warm up. Proper warm-up increases your blood flow and heart rate preparing your body for exercise.
2. Side Chest Compression
Hold your Bullworker in front of your chest with your elbows pointed out (parallel to the ground). Extend one arm to the side and compress your Bullworker across your body using a controlled movement and release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep.
Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform the side chest compression during Bullworker’s Total Body Fitness Workout for Travelers on both sides.
3. Lat Pull Down
Place your Bullworker securely on your upper thigh with your leg slightly bent. Hold your Bullworker handle on your thigh with your opposite hand and grip the top handle with your hand on the same side as your leg. Compress your Bullworker with a controlled movement by pulling downwards engaging your lat in a straight motion towards your thigh and release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for a 10-second isometric hold.
Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep. Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform the lat pulldown for Bullworker’s Total Body Fitness Workout for Travelers on both sides.
4. Upper Chest Compression
Hold your Bullworker in front of your chest with your elbows pointed out (parallel to the ground). Raise your arms to shoulder height and compress your Bullworker using a controlled movement and release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep.
Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform the upper chest compression during this Total Body Fitness Workout for Travelers on both sides.
5. Cable Spread
Grip your Bullworker cable grips (centered) in front of your chest with your elbows pointed out (parallel to the ground). Spread your Bullworker cables using a controlled movement and release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep.
Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform the cable spread during this Total Body Fitness Workout for Travelers on both sides.
6. Lunges
Change springs to your preferred resistance levels for your legs. Wrap your ISO-BOWs securely around your Bullworker cable (wrap ISO-BOW around cable and place handle through opposing handle loop. Pull tight). Stand securely on the bottom cable with one foot. Using a controlled movement step your opposite leg back to a kneeling position. Focus on engaging your front leg and using your back leg for stability purposes only.
Stand up engaging your front leg (ensure your knee does not lean forward past your toes) and repeat this motion slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep. Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform lunges during this Total Body Fitness Workout for Travelers on both sides.
7. Seated Dead Lift
Keep your ISO-BOWs in the same position as your lunges and have a seat. Place both feet securely on the bottom cable. Keep your back straight and core engaged. Lean back hinging at your hips and using your lower back using a controlled movement and release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep. Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep.
8. Biceps Cable Curl
Grip the top cable of your Bullworker with your arm of focus palm facing up. Grab the bottom cable with your opposite hand with your palm facing down. Position your Bullworker towards the side of focus. Curl your top arm, bending only at your elbow, upwards in a controlled movement and release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep.
Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform the biceps cable curl during this Total Body Fitness Workout for Travelers on both sides.
9. Triceps Extension
Grip the bottom cable of your Bullworker with your arm of focus palm facing down. Grab the top cable with your opposite hand with your palm facing up. Position your Bullworker towards the side of focus. Extend your bottom arm, bending only at your elbow, in a controlled movement and release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep.
Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform the triceps extension during this Total Body Fitness Workout for Travelers on both sides.
10. Resisted Crunch
Place both knees on the ground keeping your body erect. Place your Bullworker securely on your non-slip pad in front of your knees. Engaging your core (no arm exertion) compresses your Bullworker in a crunching manner using a controlled movement. Release your compression slowly for 15 repetitions. On the 15th repetition, maintain your compression for 10 seconds. Immediately perform 10 more repetitions with a 10-second isometric hold for the 10th rep. Finish this exercise with 8 more repetitions and an isometric hold for 10 seconds on the 8th and final rep. Ensure you perform the resisted crunch during this Total Body Fitness Workout for Travelers in front of your knees and to each side.
Conclusion
Bullworker’s Total Body Fitness Routine for Travelers is designed to save you time by giving you a convenient and effective workout no matter your circumstances. If you enjoyed this routine, please share it with your friends and family. We enjoy hearing from you, please leave your comments and feedback below.
*Bullworker does not give medical advice. You should always consult your physician prior to engaging in physical activity to ensure you are healthy and able.
