6-10 Minute Band Workout Ideas a 40+ Body Needs to Do

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band workout ideas

6-10 Minute Band Workout Ideas

Flexibility and Mobility Training

Flexibility & mobility is key components to sustaining an active life style. Doing this at the beginning of a workout reduces tendon-bone attachment stress, heats up muscles and breaks up muscle adhesion. All of this helps make muscles more tolerable to stress and stain which will make all movements feel better and move more efficient.

Every workout needs to start with a 10 to 15 minute flexibility and mobility workout. These workouts do not have to be the same every time but can focus on specific body regions that will be the focus of that day’s workout.

Here is a simple band flexibility and mobility workout routine

Fast Twitch Strength Training

As the body ages, fast twitch muscle fibers begin to atrophy (decrease in size) mostly because people stop training them. Fast twitch muscle fibers are the leanest muscle fibers. They are important in helping to keep the body from losing balance during awkward movements.

They also help keep the body’s power levels up which is key since many movements we do in life are short quick movements. The best way to build this into a workout is by using a 30 second on, 30 second off approach where the focus is on quality and speed of movement versus reps and high workload.

Example of how to work on progressive fast twitch training

Short Amplitude Agility Training

A normal day for most of us requires being active on our feet while doing a wide variety of movements in multiple directions. In athletics this is referred to as agility. Agility training from a general fitness standpoint is short amplitude stop and start movements done in progressively faster pace when possible.

This type of training is easy to do using the dynamic stabilizer band. Using the dynamic stabilizer band also activates the powerful hip muscles which happen to be the most important agility stabilizers.

Here is a series of dynamic stabilizer agility exercises you can use to work on fitness based agility

The Band Gym provides Club Members with done-for-you Dynamic Stabilizer Workouts that Dave coaches you on.

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Abdominal Stabilization Training

Abdominal stabilization is critical to keeping the low back, knee, hip and shoulder from having to deal with excessive joint stress. It is also what helps all other stabilizing muscles successfully protect the joints they are most responsible for.

Unfortunately when it comes to ab training most fitness enthusiasts think sit-ups, crunches and leg raises. These movements do not improve ab stabilization. RBT is effective at applying resistance along multiple vectors to ensure the abs are trained to handle forces from any direction.

RBT Ab Training

Interval Cardio Training

Interval cardio is absolutely the best way to enhance cardiovascular condition, burn fat and improve locomotion strength endurance. Long, slow steady state cardio has some benefits but should be left for bonus workouts or recovery workouts. Interval cardio can be accomplished on any type of cardiovascular equipment or with running. The key is to change up intervals to keep the body adapting.

The best cardio interval is 2 or 3 minute work intervals with a 50% less rest time. The higher the intensity, the longer the recovery should be. If 30 or 45 second intervals are used, it is important to make sure the intensity is as high as possible.

Dave’s Weekly Treadmill Interval Workout – 2 minutes of work followed by 1 minute of rest. The goal is 8 to 12 rounds. Increase speed or incline based on desired work effort.


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Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

6 Responses to "6-10 Minute Band Workout Ideas a 40+ Body Needs to Do"
  1. I am not a Brady fan but I must admit, Tom Brady is the best NFL QB ever and his story is an inspirational one.
    I own his book “TB12” and find it to be helpful in many ways but, IMHO, Tom Brady is late to the party. There is nothing groundbreaking about the TB12 program. People like Dave Schmitz have been walking the “Pliability Muscle” talk for years.
    The book is the launch of a new fitness enterprise, “The TB12 Program”. It is also an incredible gift to Brady’s trainer, Alex Guerrero.
    Read the book, get psyched, then follow Dave and others like him who have been in the trenches, helping regular folks achieve their health and fitness goals forever.

  2. Alex Katsanos says:

    Wow Dave these are fantastic! I’m reading Brady’s book also!

  3. David says:

    Your advise is very helpful for me. I am 81 and still training like a 16 year old.

  4. Mark Mattingly says:

    Good stuff Dave. Thanks for sharing!

  5. Dave Schmitz says:

    David…. Your welcome .. keep it going.

  6. Dave Schmitz says:

    Lou,

    That is a very genuine and humbling thing to say.
    Thank you so much.

    Lets keep getting better.

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