Workouts · Strength

Outdoor Band Beast

Strength · 15 min · 5 moves · resistance band

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

The workout

1. Band Explosive Squat Jump

   4 × 12 reps · 20 s rest

   Stand on the band with feet shoulder width, squat down then jump up hard against the resistance.

   Easier: Remove the jump, just squat with power.

   Works: quads, glutes

2. Band Power Row Pull

   4 × 15 reps · 15 s rest

   Anchor the band low around a tree or post, pull hard and fast toward the ribs, squeezing shoulder blades.

   Works: back, biceps

3. Band Resisted Push-Up Blast

   3 × 15 reps · 20 s rest

   Band across the upper back, hands on the ground, push up explosively fighting the added resistance.

   Easier: Perform from knees.

   Works: chest, triceps

4. Band Standing Overhead Slam

   4 × 12 reps · 15 s rest

   Anchor band under your feet, drive both handles from the ground straight overhead with full force.

   Works: shoulders, core

5. Band Fast Lateral Lunge

   3 × 12 reps each side · 15 s rest

   Band around thighs, step wide into a lunge quickly then power back to center against tension.

   Works: glutes, quads, hips

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 strength workouts

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• Gym Beast Pre-Run Prime 15 min · barbell, cable machine
• Desk Strength Reset Break 15 min · bench
• Outdoor Power Primer 12 min · barbell, cable machine

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

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