squat_thrust

Hi there! It’s Get With The Program time again. This workout was literally created in my driveway the other day when time ran short and I used my resistance bands and my bodyweight for an awesome workout. As I’ve mentioned before, I love the feel of using bands instead of traditional weights. Plus they’re portable, cheap, and super easy to use.

For this workout I had limited time, so for those of you on the go, or perhaps away on vacation or a business trip, it’s perfect. It should only take about 35 – 40 minutes and of course it’s a full body blast. It uses bodyweight exercises and bands, with some plyometrics and calisthenics thrown in for good measure.

Hope you like it and don’t forget to check the Workout section of the site for more Angry Trainer Fitness Signature workouts.

The Join The Band Workout

*Warm-up – Jumping Jacks x 1 minute

- Move from one exercise to the next, only resting at the end of each circuit

Circuit # 1

Exercises

1. Band Squat x 15 Reps

2. Jump Squats x 20 reps

3. Band Row x 15 (both hands) reps

4. Pushups x 15 reps

5. Squat Thrusts x 20

6. Rest 30 seconds and repeat 1 more time (total of 2)

*Rest 45 seconds before going to Circuit #2

Circuit # 2

1. Band Squat & Overhead Shoulder Press x 15 reps

2. Jump Lunges x 20 reps

3. Band Chest Press x 15 reps

4. T- Plank x 30 seconds per side

5. Mountain Climbers x 30 seconds

6. Rest 30 seconds and repeat one more time (total of 2)

*Rest 45 seconds before going to Circuit #3

Circuit # 3

1. Band Upright Row x 15 reps

2. One Legged Deadlift x 15 reps

3. Run in Place x 30 seconds

4. Band Bicep Curl x 15 reps

5. Band Triceps extension x 15 reps

6. Rest 45 seconds then repeat 1 more time (total of 2)

*Rest 30 seconds the go to Circuit # 4

Circuit # 4

Move through this as fast as you can with good form

1. Body Squats x 20 reps

2. Pushups x 20 reps

3. V-Ups x 20 reps

4. Band Row x 20 reps

5. Burpees – Best For Last! x 20 reps

6. You’re Done! – One set Only

Necessity is the mother of all invention right? All you need for this workout is your body, a set of bands and about 40 minutes of time. Let me know how you like this workout. I plan on going through it again this weekend!

 

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