May 2019 – Dumbbells & Bands
SUPER HOME FRIENDLY - Resistance Band Workouts • 4m 56s
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 move for the same body zone is a great way to spark new growth. The muscle pumps are quite precious so consider this some classic bodybuilding baked into a full-body fat-burning circuit.
- Alternate between 40 seconds of work and 20 seconds of rest for each move:
1. X-Band Split Squats- Left/Weak Side
2. X-Band Split Squats- Right/Strong Side
3. Dumbbell Overhead Presses
4. Band Overhead Presses
5. Dumbbell Bent-Over Rows
6. Band Seated Rows
7. Dumbbell Hammer Curls
8. Band Hammer Curls
9. Dumbbell Overhead Triceps Extensions
10. Band Overhead Triceps Extensions
- That’s 1 round. Do up to 3 total rounds, resting 1-2 minutes between rounds.
Up Next in SUPER HOME FRIENDLY - Resistance Band Workouts
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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
... -
Mini-Band Complex (Band Around Wrists...
Workout #5 – Mini-Band Complex (Band Around Wrists)
Perform each move for 30 seconds with little to no rest between moves:
1. Bear Walkouts
2. Pushup Walkouts
3. Squat ISO
4. Linear Plank Walk
5. Bent-Over Rows
6. Lateral Plank Walk
7. Overhead Split Squats – Left
8. Overhead Split...
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