Related Manuals for Sport-thieme Bullworker
Summary of Contents for Sport-thieme Bullworker
- Page 2 1. Take your measurements now and at the end of 2. Perform each exercise exactly as described and week 2 and week 4. Record your fitness meter illustrated. If you can work out in front of a mirror or readings for each exercise performed. You will train with a friend.
- Page 3 The Bullworker® Secret 7. 7 Routines … 7 Seconds per day: The Bullworker Secret 7 workout that tones 60% of your muscle group areas. Warm up and perform each of the following exercises once, then warm down. Follow the instruction for each of the exercise routines shown.
- Page 4 Follow the exercises using the week numbers horizontally across (ie Stomach, Arms, Chest --->.. … then legs, Shoulders, Back and Bonus routines.)
- Page 5 1 to 10. 8. ABDOMINALS Full range A. Kneel on the floor with the Bullworker against the front of one of your knees. B. Lean forward and grasp the outer rope only in each hand.
- Page 6 B. Grasp one handle with your left hand palm up, in front of your right hip. Your right hand should hold the other handle so that the tube of the Bullworker touches your right shoulder. C. Inhale deeply and push upwards with your right hand while exhaling and counting slowly out loud from 1 to 10.
- Page 7 10. UPPER CHEST A. Stand with your feet 30cm apart. B. Grasp the Bullworker by the inner grips, fingers facing downwards and position it at should height. C. Inhale deeply and push the two grips towards each other while exhaling and counting slowly out loud from 1 to 10.
- Page 8 11. CALF MUSCLES Left & Right A. Sit down in a chair and slip your right foot over the two ropes on one side of the Bullworker. B. Grasp the other two ropes with both hands palms facing downwards, sitting well back in the chair.
- Page 9 A. Stand with your feet 30cm apart. B. With each hand grasp two traction ropes near the centre and position the Bullworker to the right of your body, your hands at shoulder height. C. Inhale deeply and pull the two ropes apart like an archer’s bow, while exhaling and counting slowly out...
- Page 10 13. LOWER BACK A. Sit on the floor with both feet through the traction ropes on the side of the Bullworker. B. With both hands, grasp one (or both) traction ropes, hands facing downwards. C. With your arms straight, stretch backwards as far...
- Page 11 Your upper arms should remain stationary during the exercise. 14. UPPER BACK Upper Section A. Sit on a chair with one handle of the Bullworker resting on a knee. B. Grasp one of the outer ropes in each hand, Inhale...