Bullworkerman's New workout for heart rate and zone training
with BULLWORKER Goal - stay within target heart rate and sustain it
during the workout Page 1Try to get 2 full cycles and set a goal to
get through 3 full cycles
Warm up Phase
Side twists Reps = 20
Iso-motion
Iso Motion Reps = 6 - 10 or unitl you're ready to have at it
Workout Motions
1 Chest press 8-10 reps (figure out from piror use going to 70%
meter strength or right up until you'd have to get into the 'hard
press' range)
chest/shoulders
2 jumping jacks 20 - 25; immediately go into next workout
motion
cardio
3 bow and arrow 8-10 reps ON EACH SIDE (figure out from piror
use going to 70% meter strength or right up until you'd have to get
into the 'hard press' range)
back/shoulders
4 jumping jacks 20 - 25; immediately go into next workout
motion
cardio
5 Bulgarian see picture, now envision and put front foot that is
on floor on top of a bullworker strap,
Single leg with two hands, grasp upper cable/strap and perform a
single legged squat
squats 8-10 reps ON EACH SIDE (figure out from piror use going
to 70% meter strength or right up until you'd have to get into the
'hard press' range
legs/hips
6 jumping jacks 20 - 25; immediately go into next workout
motion
cardio
7 Bicep curl 8-10 reps ON EACH SIDE (figure out from piror use
going to 70% meter strength or right up until you'd have to get
into the 'hard press' range)
either with
Tricep push
or
by itself
Page 2
8 jumping jacks 20 - 25; immediately go into next workout
motion
cardio
9 Pull Apart 8-10 reps (figure out fromj piror use going to 70%
meter strength or right up until you'd have to get into the 'hard
press' range)
back/shoulders
10 jumping jacks 20 - 25; immediately go into next workout
motion
cardio
11 dead lift 8-10 reps (figure out from piror use going to 70%
meter strength or right up until you'd have to get into the 'hard
press' range)
back/hips/legs (watch your back)
12 jumping jacks 20 - 25; immediately go into next workout
motion
cardio
13 calf/ankle push 15 reps each side..GO HARD and SLOW on these,
full range of calf and ankle movement Push until at max and hold
for a count of 3
calf
14 stomach crunch 15 crunches for stomach muscles
abs
15 pushups 20 reps
for 2nd 'cycle'.repeat once
for 3rd 'cycle' .repeat again
