Best Band Workouts for Busy Women

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Band Workouts for Women in 19 Minutes or Less

Ladies here are three 19-minute band workouts you can do anywhere. Here is what you need:

  • A couple of pairs of continuously looped bands (preferably RBT Quantum Bands)
  • A little space
  • A timer or clock

HIIT Program

This HIIT program will allow you to target key muscles you wish to strengthen using 2 strength exercises followed by a fat loss calorie burning exercise. Great for women on the go.

Program Design

All workouts will follow a 45-second work set followed by a 15-second rest that will be used to transition to the next exercise. Each round will consist of 3 exercises – 2 band strength exercises and 1 body weight cardio or calisthenic exercise.

You will complete 3 continuous rounds while alternating through all 3 exercises 3 times for a total of 9 total sets—which will equal 1 cycle or 9 minutes. Once complete, you will take a 1-minute rest before doing cycle 2 using 3 different exercises. When done with cycle 2, you will have completed a 19-minute workout.

Here are your 3 workout options:

Workout 1
Cycle 1:  Push Press – Pull a Part – Stationary Run (Repeat this Sequence 3 times)
Cycle 2:  Split Squat Right – Split Squat L – Side Step Over (Repeat this Sequence 3 times)

Workout 2
Cycle 1:  Chest Press – Seated Row – Jumping Jack (Repeat this Sequence 3 times)
Cycle 2:  Front Squat – Hip Extension – Mt Climber (Repeat this Sequence 3 times)

Workout 3
Cycle 1:  Hammer Curl – Triceps Extension- Stationary Skip (Repeat this Sequence 3 times)
Cycle 2:  Reverse Lunge Right – Reverse Lunge L – Drop Step Shuffle (Repeat this Sequence 3 times)


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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).

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