Banded Blast

JYM_GIRL_BLOG_Image_V9-1With this blog post, I wanted to create a fun workout you can do at home with your partner or a friend! It’s a nice, fun way to change up your routine and add in the awesome benefits of bands. (I recommend using JYM Strength Bands, of course.) This workout is also great if you’re short on time!

The routine is broken up into three different portions, each consisting of 3 to 4 exercises supersetted with one another (or call them “circuits” if you like) for 4 to 5 rounds/sets.

Hit it hard, and enjoy!

Partner Band Workout (or a single-person band workout!)

Do 4 sets of 10-15 reps on each of the following exercises:
Partner Band Press (partner holds the band behind you; if training alone, hook band on something stable)
Superset with
Partner Band Triceps Kickback (partner holds band in front of you)
Superset with
Partner Band Flye (if alone, hook on to something stable)
Rest 30-60 seconds between circuits (after the last exercise).

Do 4-5 sets of 10-15 reps on each of the following exercises:
Partner Band Row (partner holds band and pulls back on it to add even more resistance)
Superset with
Bent-Over Band Row
Superset with
Straight-Arm Band Pullback
Superset with
Band Curls
Rest 30-60 seconds between circuits (after the last exercise).

Do 4-5 sets of 10-15 reps on each of the following exercises:
Band Squat
Superset with
Hip Abduction (or lateral steps with band)
Superset with
Band Jumps/Band Sprints (partner holds band around your waist and jump if you have space; sprint in place if you’re limited on space)*
Rest 30-60 seconds between circuits (after the last exercise).

*If you don’t have a partner, do regular jump squats as explosive as possible.

Give this workout a try if you’re short on time. Keep rest periods to 30-60 seconds to really maximize time. Also, you can add in one of my HIIT workouts if your goal is fat loss!

Meet JYM Girl Katie Kollath, MS

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Me doing band-assisted pull-ups.