Welcome back, everyone, to another exciting superhero themed workout. Get ready to unleash your inner sharpshooter as we embark on an exciting Hawkeye themed workout where we're going to recreate the action of using bows with towels.
A lot of people are really surprised to hear this, but as a bodybuilder, I love using towels in minimalistic workouts. This is because you have access to towels pretty much wherever you go, and they're great for providing stimulus in the form of isometric contraction, where you contract your muscles without actually moving your limbs.
Okay, are you ready for an action packed workout? Yeah. Let's do this!
Warmup
Let's begin with a warmup to get our muscles ready for action.
Bow Twists
Using both your hands, hold the towel in front of you, arms fully extended. Stretch out the towel. Using just your hands, twist the towel to one side, then to the other side. Let's do 15 of these on each side.
Bow Rotations
Using both your hands, hold the towel in front of you, arms fully extended. Stretch out the towel. Using just your torso, twist to the side, then twist to the other side. Let's do 15 of these.
Main Exercises
I hope you've got a set of arrows ready, because now that we're all warmed up, it's time to train like Hawkeye, the world's greatest archer!
Bowstring Pull-Aparts
Using both your hands, hold the towel in front of you, arms fully extended. Stretch out the towel. Next, using your chest muscles, stretch out the towel even further, pushing it to the sides, then relax. Stretch, then relax. Let's do 15 of these.
Archer Side Lunges
Stand with your feet shoulder-width apart. Lift up your right leg, lunge it backwards, and as you do so, twist to the side and draw your bowstring, notch your arrow, and stand back up. Let's do ten of these on the right side, then ten of these on the left side.
Bowstring Rows
Holding the towel in both hands, bend over and place the center of the towel on the floor. Next, stand with both feet close together on the center of the towel. Then, pull the towel up as hard as you can, and relax. Pull as hard as you can, and relax. Let's do 12 of these.
Archer Pulls
Stand with your body facing to the sides and your feet shoulder-width apart. Holding the towel in both hands, we're going to lift up our bow, notch an arrow, pull back the bowstring, and with the elbow furthest back, we're going to keep it as close as we can to the head whilst fully extending our front arm and pull as tight as we can, then relax. Pull as tight as you can, then relax. Let's do ten of these on the right side, then ten on the left side.
Archer Arm Holds
Hold the towel with both hands. Using one arm, curl the towel up whilst with the other hand, we’re going to pull it down as hard as we can, arm fully extended with the muscles fully contracted. Hold this for 20 seconds, then swap sides.
Cooldown
Great job! Now let's cool down and stretch our muscles.
Bow Lat Stretches
Using both hands, hold the towel out in front of you, arms fully extened. Stretch the towel out to the sides. Raise the towel above your head, keeping those arms fully extended. Lean over to the side and hold this for 15 seconds. Then after we've done the one side, swap over to the other side.
Bow Chest Opener
Hold the towel in one hand, put it behind your back and catch it with your other hand. Turn your hands over. Then, stretch the towel out and push it back behind you, and push your chest out in front of you. Hold this for 15 seconds.
Congratulations, heroes! We hope you've had fun with this exciting fitness workout inspired by Hawkeye.
Are you on a quest to achieve a superhero-esque physique? Look no further than Tokyo Titan!
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