Workout 5: Bands – Sep 2019
SUPER HOME FRIENDLY - Resistance Band Workouts • 4m 24s
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Alternating Lateral Lunge to Row @ 90 seconds
Alternating Reverse Lunge to Row @ 90 seconds
Round 2: Shadow Boxing Combo*
Band Jab Body- Cross Head Combos- Orthodox Stance @ 90 seconds
Band Jab Body- Cross Head Combos- Southpaw Stance @ 90 seconds
Round 3: Shadow Boxing Combo*
Band Hooks- Orthodox Stance @ 90 seconds
Band Hooks- Southpaw Stance @ 90 seconds
Round 4: Shadow Boxing Combo*
Band Jab Head- Cross Body Combos- Orthodox Stance @ 90 seconds
Band Jab Head- Cross Body Combos- 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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Workout 3: Bands – Sep 2019
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 secondsRound 2: Shadow Boxing Combo*
Band 1-2 Combos ...
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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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