Elevate Your Lower Body Workout with BFRSeptember 21, 2023
Let’s take yet another dive into Blood Flow Restriction (BFR) training, featuring three killer lower body exercises: Bulgarian split squats, walking lunges, and body weight squats! 🏋️♀️🏋️♂️
🩸 What is BFR – It’s all about temporarily limiting blood flow to your muscles with specialized cuffs while you work out.
This can help with muscle growth, strength, and endurance using lighter weight, or relative to your starting point without any external load! 🔗
▶️ Attach the BFR Cuffs on the top part of your thighs, inflate to the intended pressure, and calibrate. If needed, grab some dumbbells for extra resistance.
Here’s the BFR leg day routine from @marta.bichowska
1️⃣ Bulgarian Split Squats:
🔹 Step one foot back onto an elevated object
🔹 Drop down into a single-leg squat.
🔹 Feel the burn, but know it’s working wonders!
2️⃣ Walking Lunges:
🔹 Keep those cuffs right where they are.
🔹 Take a step forward with one leg.
🔹 Lower your back knee close to the ground.
🔹 Walk it out, feeling the pump with each step!
3️⃣ Body Weight Squats:
🔹 Feet shoulder-width apart.
🔹 Drop your booty low, keeping your chest up.
🔹 Feel the BFR as you power through the struggle!
🔥 These exercises with BFR will leave your legs shaking and your muscles screaming for more! But remember, safety first – consult with a fitness professional if you’re new to BFR. ⚠️
Ready to take your leg day to the next level?
👉 Take a glimpse above of the BFR leg day routine in action! Are you up for the challenge? Do not forget to remind your workout buddy of this effective training tool! 💥