Workout 3: Bands – Sep 2019
SUPER HOME FRIENDLY - Resistance Band Workouts • 4m 0s
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Stack
Band Bulgarian Rows- Left Arm, Right Leg @ 90 seconds
Bodyweight Bulgarian Split Squats- Right Leg @ 90 seconds
Round 2: Shadow Boxing Combo*
Band 1-2 Combos (Jab-Cross)- Orthodox Stance @ 90 seconds
Band 1-2 Combos (Jab-Cross)- Southpaw Stance @ 90 seconds
Round 3: Strength Stack
Band Bulgarian Rows- Right Arm, Left Leg @ 90 seconds
Bodyweight Bulgarian Split Squats- Left Leg @ 90 seconds
Round 4: Shadow Boxing Combo*
Band 1-2-1-2 Combos (Jab-Cross-Jab-Cross)- Orthodox Stance @ 90 seconds
Band 1-2-1-2 Combos (Jab-Cross-Jab-Cross)- Southpaw Stance @ 90 seconds
Completing all 4 rounds is one full cycle. Perform up to 3 total cycles.
*For Rounds 2 & 4 you can also wear a mini-band above or below knees for more hip activation and corrective work!
Up Next in SUPER HOME FRIENDLY - Resistance Band Workouts
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October 2019 – Bands
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Stationary Running
Leaning Vertical Jumps
Shuffle Left
Shuffle Right
Backpedal Left
Backpedal RightThat’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
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WORKOUT 2: DEATH BY BANDED BULGARIANS...
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a single band, ideally with 2-3 levels of resistance to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: BSS ISO Pull-Aparts Ladder
RO...
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WORKOUT 5: DEATH BY BANDED BULGARIANS...
- Alternate between 60 seconds of work and 30 seconds of rest on each leg before moving on to the next round
- Anchor a single band to a door, wall, pole, or power rack, ideally with 2-3 levels of resistance to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
...
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