About YOUR Fat Burning Band Workout
There are a few ways to set up a fat burning band workout using a progressive ladder design. I decided to use work interval time on this particular workout as my key variable.
That means that on each subsequent round, the work interval time is going to get longer and the rest interval time is going to get shorter. This is where the ladder concept comes into play.
Training Recommendations
Setup
Choose 8 band or body weight exercises. These can hit the entire body or specific muscle regions you want to target that day.
Here are the exercises I chose to use for this particular workout with the emphasis on shoulders and legs.
- Pull a Part
- Front Squat
- Bent Over Press (attached with handles)
- Back Pedals (linked up attached)
- High Pull (attachment free)
- Split Squat Right (attached)
- Split Squat Left (attached)
- High Knee Step Overs (no band)
Program Design
Round 1
Perform a 30-second work interval followed by a 30-second rest interval while alternating through all 8 exercises.
Rest 90 seconds after completing all 8 exercises.
Round 2
Perform a 40-second work interval followed by a 20-second rest interval while alternating through all 8 exercises.
Rest 90 seconds after completing all 8 exercises.
Round 3
Perform a 50-second work interval followed by a 10-second rest interval while alternating through all 8 exercises.
Exercises
Summary
You will notice that I incorporated several different band set-ups using training handles, a link strap and a band utility strap. By doing this I was able to change up angles, planes of motion, force vectors and resistance levels.
All of these changes were done in one workout using bands which demonstrates the level of versatility you have when training with continuously looped resistance bands. Its why they are your best Home Gym – Anywhere Workout solution.
Sick of the Gym??
Build your own complete Home Gym and train Anytime, Anywhere, doing Any Exercise. Here’s all you need:
Beginner Band Package + Accessory Kit
