Body Weight Exercises using Bands (Resistance Training) Workout

Its a beautiful day so today’s workout we are taking outside. We will use bands as our training tool. These body weight exercises will provide a full body workout. You will work your clients upper and lower body. The workout will get maximum results by being up tempo. The bands will provide resistance which will help in strength training and overall conditioning.

Training with Bands
Bands have always been a popular way of training people, bands allow for easy transport, they offer enough resistance for the average client and they are not as intimidating as other pieces of training equipment. At FASTER we put the band to the 5 defined skills that we train around, then develop exercises to move the limbs and keep the torso still, or to accelerate the body in to new ranges, increasing the clients ability to slow down new motions. Bands have an increasing curve of resistance as they get longer. Using them creatively they can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands work as an unnatural momentum force on full ranges. Momentum, or initial power creation for end ranges work really well with bands . Using a band to pull a client off course while the travel is a great sports specific training exercise.


Workout: 90 second intervals , 30 second rest between exercises, repeat 5 times


Exercise 1 band push press traveling right and left



Exercise 2 band resisted in sync long and short crumps



Exercise 3 band pivot right and left with press forward



Exercise 4 band leg reach backward and press forward



Exercise 5 band resisted power push up rotate right and left



Exercise 6 band lunge wide and press rotation