Hold your Steel Bow at chest height keeping your elbows up (parallel to the ground). Compress your Steel Bow using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 chest compression repetitions.
Place your Steel Bow on a secure surface at or above waist height in the vertical position. Using your desired arm, press your Steel Bow down using 60% – 80% focusing on engaging your lats and hold for a 7-second isometric contraction. Release and begin 12 lat press down repetitions. Ensure you exercise both sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
Hold your Steel Bow at or below naval height. Compress your Steel Bow using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 lower chest compression repetitions.
Hold the cable grips in the center of the cables. Extend one arm out to your side and drawback your opposite arm in an archery motion at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
Hold your Steel Bow at the shoulder to face height. Compress your Steel Bow using 60% – 80% focusing on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 upper chest compression repetitions.
Grip the center of the cables in the vertical position at chest height. Spread your Steel Bow using 60% – 80% focusing on engaging your upper back (keep your shoulders back and not rounded forward). Hold for a 7-second isometric contraction. Release and begin 12 cable spread repetitions.
Hold your Steel Bow at chest height keeping your elbows up (parallel to the ground). Extend one arm to the side and compress your Steel Bow using opposite (inner arm) 60% – 80%. Focus on engaging your chest (try not to round your shoulders forward) and hold for a 7-second isometric contraction. Release and begin 12 side chest compression repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
The next portion of this total-body workout is the cable spread which targets your back and posterior shoulders. Grip your Steel Bow in the center of your cables and spread at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 ISO-MOTION repetitions. Tighten your core (hold your stomach in) and move from one side of your body to the other. More on ISO-MOTION
Place the bottom cable securely on the ball of your foot. Grab the top cable and press your leg outward at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Finish the exercise by keeping your leg stationary and pointing your toes at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
Grip your Steel Bow cables in the center. Lie down on your back. Place your forearms on the outside of your knees. Spread your legs at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions.
Holding your Steel Bow handles, place your hands on the inside of your knees. Contract your legs together at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions.
Hold your Bullworker in the vertical position. Grip the bottom handle with your palm facing up and the top handle with your palm facing down. Curl your arm up bending only at your elbow at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine. More on targeting your biceps.
Grab your bottom cable with your palm facing upwards. Starting with your bottom elbow bent straighten your arm downwards at 60% – 80% and hold for a 7-second isometric exercise. Finish with 12 isotonic repetitions. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine. More on targeting your triceps.
Lie down on your back. Place one Steel Bow handle securely on your thigh (knee bent to 90 degrees). Using your opposite arm, apply pressure to the top handle at 60% – 80%. Maintain the tension on your Steel Bow and straighten your opposite leg and arm in unison and bring them back to the center. Repeat on the opposite sides during these Isometric and Isotonic Exercises for a Full Body Workout Routine.
Isometrics require little to no equipment and can be down anywhere.
Isometric exercises are proven to engage more muscle fibers and build strength faster than any other strength training technique.
Isometric exercises are a low impact strength training option for all fitness levels.
We hope you enjoyed these Isometric and Isotonic Exercises for a Full Body Workout Routine using your Steel Bow. Please share the benefits of isometrics with your friends and family and let us know if you have any questions.
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