Workouts · Outdoor

Band Powered Run Ignition

Outdoor · 10 min · 6 moves · resistance band

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

The workout

1. Band Lateral Monster Walk

   3 × 10 reps each side · 15 s rest

   Band around ankles, sit into a quarter squat and step sideways keeping tension on the band.

   Works: glutes, hips

2. Band Standing Leg Swing Drive

   3 × 12 reps each side · 15 s rest

   Anchor band low, swing working leg forward and back against resistance while standing tall.

   Works: hip flexors, hamstrings

3. Band High Knee Drive Pull

   3 × 10 reps each side · 15 s rest

   Band under one foot, held in both hands, drive opposite knee up explosively against the band's pull.

   Works: hip flexors, core

4. Band Resisted Glute Bridge March

   3 × 12 reps · 20 s rest

   Band above knees, bridge hips up then march knees alternately while staying elevated.

   Works: glutes, core

5. Band Explosive Arm Swing Pull

   3 × 15 reps · 15 s rest

   Anchor band behind you at chest height, drive arms forward in a running-arm motion with quick pulls.

   Works: shoulders, back

6. Band Fast Feet Pop

   3 × 20 s · 15 s rest

   Small band around ankles, stay light and quick tapping feet in place to fire up the legs.

   Works: calves, quads

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 Bar Beast Outdoors 10 min · pull-up bar, resistance band
• Outdoor Band Awakening 8 min · resistance band
• Weekend Outdoor Unwind 12 min · no equipment

Also in: Resistance band workouts · Short workouts, 15 minutes or less

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