Cardioacceleration Band Workout

JYM_Training_Image_CardioaccelerationBandWorkout

I’m a big fan of elastic-resistance training (which is why I created my JYM Strength Bands) and an even bigger proponent of cardioacceleration, so why not combine the two?

The following workout is a bands-only routine (plus some bodyweight moves) that’s great for when you don’t have access to other equipment or if you just want to switch things up. It also serves as an effective alternative to cardio, targeting all the major muscle groups in the body and incorporating such training techniques as supersets, giant sets and cadioacceleration to keep intensity high and your heart pumping. The result is a brutal workout that builds power, strength, aerobic conditioning and muscle mass while torching body fat.

The workout is broken down into five different exercise groups, each focusing on particular upper-body muscles – chest and back in the first two groups, shoulders in the third, biceps and triceps in the fourth and abs in the fifth group – while incorporating legs and full-body movements as the cardioacceleration component. Complete all sets of each group before moving onto the next group.

The intention of this workout is constant movement, so keep rest to a bare minimum – not just within specific supersets, giant sets and cardioacceleration periods, but also between body-part groups. Quite frankly, this workout will kick your glutes, but trust me, you’ll appreciate the fat-burning benefits and the cardiovascular adaptations when it’s over.

CARDIOACCELERATION BAND WORKOUT

Group 1: Chest, Back + Legs

Exercise Sets Reps
Power Push-Ups 1 5-8
Superset with
Band Straight-Arm Pullback 1 10
Cardioacceleration:
Jump Squat 1 5-8
Superset with:
Body-weight Squat 1 40 seconds
Repeat these exercises three times, then move on to the next group of exercises with minimal rest.

Group 2: Chest, Back + Full Body

Exercise Sets Reps
Incline Band Press 1 15
Superset with
Band Bent-Over Row 1 15
Cardioacceleration:
Jumping Jacks 1 60 seconds
Repeat these exercises three times, then move on to the next group of exercises with minimal rest.:

Group 3: Shoulders + Legs

Exercise Sets Reps
Band Rear Delt Pulls 1 10
Giant set with
Band Lateral Raise 1 10
Giant set with
Band Upright Row 1 10
Giant set with
Band Shoulder press 1 10
Cardioacceleration:
Body-weight Lunge 1 60 seconds
Repeat these exercises five times, then move on to the next group of exercises with minimal rest.

Group 4: Biceps, Triceps + Full Body

Exercise Sets Reps
Band Triceps Overhead Extension 1 10
Superset with
Band Biceps Curl 1 10
Cardioacceleration:
Lateral Hops 1 60 seconds
Repeat these exercises four times, then move on to the next group of exercises with minimal rest.

Group 5: Abs + Calves

Exercise Sets Reps
Reverse Crunch 1 20
Superset with
Twisting Crunch 1 20
Cardioacceleration:
Calf Jumps 1 60 seconds
Repeat these exercises three times to complete the workout.