Workouts · Outdoor

Lunch Break Band Blitz

Outdoor · 25 min · 6 moves · resistance band

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

The workout

1. Band Resisted Sprint Drive

   5 × 30 s · 20 s rest

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

   Works: glutes, quads, core

2. Band Squat to Press

   4 × 15 reps · 20 s rest

   Stand on the band, hold handles at shoulders, squat down then drive up pressing overhead.

   Works: quads, glutes, shoulders

3. Band Row Explosion

   4 × 15 reps · 20 s rest

   Anchor band at chest height, pull elbows back fast and squeeze shoulder blades, then control the return.

   Works: back, biceps

4. Band Lateral Walk Burst

   4 × 40 s · 20 s rest

   Loop the band above the knees, drop into a half squat and step side to side quickly with tension held.

   Works: glutes, hips

5. Band Woodchop Power

   3 × 12 reps each side · 20 s rest

   Anchor band low, rotate explosively pulling the handle diagonally across the body to shoulder height.

   Works: obliques, core, shoulders

6. Band Overhead Triceps Blast

   3 × 15 reps · 15 s rest

   Anchor band underfoot, extend the arm overhead against resistance then lower with control.

   Works: triceps

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

• Compact Outdoor Dumbbell Flow 22 min · dumbbells
• Small Space Full Recovery 30 min · dumbbells, foam roller, cable machine
• Rainy Chair Recovery Flow 20 min · chair, bench
• Outdoor Dumbbell Reset 20 min · dumbbells, bench

Also in: Resistance band workouts

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