Strength Training- Micro Workout -20 Minute Full Body Band
Bands aren’t always ideal for getting a huge stimulus for strength, but they can be a huge help when it comes to maintaining while travelling, adding some extra pump, maybe some unique ways of creating resistance in your workouts, and can indeed help pack on some muscle when used right. We love using bands for specific types of exercises where the resistance of the band adds difficulty or specific exercise perhaps matches the resistance profile of a specific muscle (group).
I recently used a band attached to a truck rack when travelling and it was the difference between getting in some good movement versus doing nothing. Not all workouts need to be about lifting heavy weight or using free weights or machines. Afterall, I could have easily not worked out that day, but for me it helps me feel better mentally (and physically) to move in some way. This day I chose a band to get a full body pump and then move about my day with the family.
Give this micro band only workout a try next time you are travelling and aren’t hell bent on getting serious workouts in or want to just pack light and maintain some movement and the muscles you’ve worked hard to build. Of course, as mentioned, it’s not necessary, but you may feel as great as I did after getting this quick 20 minute session in that morning.
Also underrated is the fact that keeping your workouts regular (even with just a band) go a long way to keeping you consistent and on track with your fitness routine OVERALL LONG TERM. We’re all hopefully looking to stay healthy long term, and micro workouts like this can be excellent for that very reason.
Did you miss our last micro workout blog that also had a fun 20 minute dumbbell routine? Check that out here.
Through hectic schedules, kids, and running a business we have been able to find some winning formulas for time saving that still allows ourselves and our clients to get after it in a pinch… MICRO WORKOUTS FTW!
BAND Micro Workouts?
To again briefly recap, Micro Workouts are a distillation of the most important part(s) of an exercise routine that take a very short time to complete (10-20minutes even). Sometimes it’s using techniques like antagonist supersets or even sneaking in a completely different set of muscles groups in a way that is less fatiguing instead of a complete rest. Other times like today, we are using a novel implement like the band that offers a unique resistance profile (it gets tougher as it stretches). This makes certain movements and muscles actually very well matched for a band.
Today, we’ll show you a full body focused workout where we attempted to use the resistance profile of the band to the advantage of stimulating certain muscles with our exercise selection. Of course, not all of our selections were ideal (Again…it’s a band afterall!)
You will notice I use one red band in demo here, but the band you use should be one that you can barely squeeze out 6-10 reps with per exercise. This will insure a very tough first set and then as you get tired and your muscles become less efficient, you can then fall back on still tough sets only getting 6 or so reps as work toward 50-100 reps based on time and goals. You may need to double the band as I did in some exercises or choke up or down to get more or less resistance.
Micro Workout- Full Body = One Band (?)
I included some movements that may be an awkward set-up like the hamstring curl and chest fly press. If you have patience and time, they will become more second nature to use.
20min Full Body Band Breakdown:
Here is the brief 1 minute video. In about 20 minutes, I accomplished a nice full body pump! I went for 100 reps in sets of 10s at the beginning, but when I got into exercises where the band was relatively light I was able to get 20 or more. As long as you get close to failing (your reps slow down A LOT) and you take quick breaks you are doing it right.
In Order- Run through all reps per exercise (or limb) then move on.
Split Stance Lat Pull: Double the band here if needed, squish your pit, and squeeze the elbow toward the rib cage as you pull.
Single Arm Fly Press: Plant the feet well and brace away from the attachment point so you can get a good stretch and squeeze for each pec. Elbows have a full to slight bend.
Upright Row: Light up your shoulders and upper back. Find a comfortable hand and wrist position through the shoulder.
Overhead Triceps Extension: Ribs down and elbows up to make the shoulders flex but stable and isolate the triceps well.
Floor Preacher Curl- Get the elbows wedged and enough tension so you feel the biceps around the elbow and midway up the arms working hard.
Kickstand 1.25 Pistol Squat- no rest for the weary (or the quads!). Slow control in the “bounce” which is more a slow tensioned pulse at the bottom. These will BURN!
Fast Prone Hamstring Curl- Fast kick toward the butt and then control down right away. Don’t let up…
Leg Extension: Find a comfortable(ish) spot behind the knee and then light those thighs up yet again plus bonus shoulder and core.
**One exercise/limb at a time
**10-20 second max rests to keep this sort of myo-reps style. Stay close to failing for your sets (once you get a few you’re good)
NOTE: Choose your band wisely and don’t forget to double it up or choke up higher or lower as needed…
Interested in what you can do to get the most out of your daily exercise routine and work 1:1 with a coach? For a free consult, sign up here.
Want an awesome 4 day workout plan that check all the boxes in 40-60 minute? Check out the RB build daily programming- https://www.resilient-body.com/rb-build
As always, if you have any questions or just want to say hey, shoot us a message.
Finally, we hope you are all doing well and enjoying the last bits of Summer sunshine outside! Keep getting in those walks so the habit sticks when things get cooler and wetter.
More micro workouts to come. Catch you next week…