Outdoor Band Power Hour
A session to wake the body up and get it moving.
The workout
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Banded Squat to Overhead Press
4 × 12 reps · 30 s rest
Stand on band, squat down then drive up while pressing hands overhead in one fluid motion.
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Banded Reverse Lunge Row
3 × 10 reps each side · 25 s rest
Anchor band under front foot, step back into a lunge while rowing the band to your ribs.
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Banded Push-Up Press
3 × 12 reps · 25 s rest
Loop band across upper back and hold ends under hands, perform push-ups against added resistance.
Easier: Perform on knees.
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Standing Banded Deadlift
4 × 12 reps · 30 s rest
Stand on band, hinge at hips keeping back flat, then drive hips forward to stand tall.
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Banded Lateral Walk Circuit
3 × 10 reps each side · 20 s rest
Loop band around ankles, step sideways keeping tension constant and knees soft.
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Banded Standing Bicep Curl
3 × 15 reps · 20 s rest
Stand on band, curl hands toward shoulders keeping elbows pinned to sides.
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Banded Woodchopper Twist
3 × 10 reps each side · 20 s rest
Anchor band low to one side, rotate and pull diagonally across the body to shoulder height.
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
Also in: Resistance band workouts