Workouts · Outdoor

Band Bar Beast Outdoors

Outdoor · 10 min · 5 moves · pull-up bar, resistance band

A hard session for a day you have energy to spend.

The workout

1. Pull-Up Bar Explosive Chin Pull

   4 × 8 reps · 30 s rest

   Grip bar shoulder-width, pull chin over bar explosively, lower with control.

   Easier: Use a resistance band looped for assistance.

   Works: back, biceps

2. Resistance Band Squat Press Blast

   4 × 15 reps · 25 s rest

   Stand on band, squat down then drive up while pressing band handles overhead.

   Works: quads, glutes, shoulders

3. Band Resisted Sprint Drive

   4 × 30 s · 20 s rest

   Anchor band behind you around waist, drive knees high against resistance in place.

   Works: hip flexors, glutes, core

4. Pull-Up Bar Hanging Knee Whip

   4 × 12 reps · 25 s rest

   Hang from bar, whip knees up toward chest with speed then lower controlled.

   Works: core, hip flexors

5. Band Row Power Pull

   4 × 15 reps · 20 s rest

   Anchor band at chest height, pull elbows back hard squeezing shoulder blades together.

   Works: back, biceps

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More outdoor workouts

• Outdoor Band Energizer 10 min · resistance bands
• Band Powered Run Ignition 10 min · resistance band
• Outdoor Band Awakening 8 min · resistance band
• Weekend Outdoor Unwind 12 min · no equipment

Also in: Resistance band workouts · Pull-up bar workouts · Short workouts, 15 minutes or less

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