June 2019 – Bands & Shadow Boxing
SUPER HOME FRIENDLY - Resistance Band Workouts • 7m 3s
This is a band version of Workout 2. The big bands will both provide resistance on the punches and create a unique recoil effect that will increase the turnover on your punches. The mini-band will improve your stance and footwork and absolutely smoke your hips. If you’re concerned about chaffing, wear a long-sleeve shirt and joggers. Get our bands at GardenOfGainz.com.
Each round features 3 moves you do for a minute each back-to-back-to-back:
ROUND 1
Minute 1: Band Split ISO Pull-Aparts (30 seconds/side)
Minute 2: Band Jabs- Orthodox
Minute 3: Band Jabs- Southpaw
Rest 30-60 seconds
ROUND 2
Minute 1: Mini-Band Glute Bridge March
Minute 2: Mini-Band Hip Walks- Orthodox
Minute 3: Mini-Band Hip Walks- Southpaw
Rest 30-60 seconds
ROUND 3
Minute 1: Band Side Planks L/R (30 seconds/side)
Minute 2: Band Straights- Orthodox
Minute 3: Band Straights- Southpaw
Rest 30-60 seconds
ROUND 4
Minute 1: Mini-Band Drop Squats
Minute 2: Mini-Band Lateral Hip Walks- Orthodox
Minute 3: Mini-Band Lateral Hip Walks- Southpaw
Rest 30-60 seconds
ROUND 5
Minute 1: Band Mountain Climber Pushups
Minute 2: Band 1-2’s- Orthodox
Minute 3: Band 1-2’s- Southpaw
Rest 30-60 seconds
That’s 1 cycle. Do another cycle for a longer workout.
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May 2019 – Dumbbells & Bands
WORKOUT 5 uses a pair of dumbbells and a single resistance band. Besides the split squats which combine bells & bands in the same set, you'll first perform each move with dumbbells, rest 20 seconds, and then perform that same move again with bands. Following a dead-weight exercise with a band mov...
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Resistance Bands – October 2018
WORKOUT 3 – Resistance Bands
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Band Pushup to Mountain Climber
Band ISO Bulgarian Hip-Hinge Pull-Aparts – Left Leg
Band ISO Bulgarian Hip-Hinge Pull-Aparts – Right Leg
Band Bulgarian Split Squats Thrusters – Le... -
Mini-Bands – October 2018
WORKOUT 4 – Mini-Bands
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Mini-Band ISO Glute Bridge Abductions – Above / Below Knee
Mini-Band Dead Bugs – Around Feet
Mini-Band Hinged Drop Squats – Above / Below Knee
Mini-Band Mountain Climbers – Around Feet
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