Holiday Power Band Workout

Workout 1

Power Band Workout @ a Play Ground or Park

(12-10 Reps x 3 sets with 90 secs REST in between Sets)


1.     Single Arm Horizontal Chest Press

This exercise is a great exercise to target your chest, shoulders as well as your triceps. Make sure the power band is at the same height as your shoulders.

All you need is a vertical bar in a fixed position to anchor the power band against

To perform the exercise you need to make sure:


  • You are feet are shoulder width apart
  • Make sure the leg that you step forward with is on the same side of the arm you are pressing with
  • Breathe out at the end of each press
  • Squeeze your chest as you press to the top of the movement
  • Control the movement with a fast press for 1 second, a hold at the top of the movement for 2 seconds and then slowly come back to the starting position with a duration of 2 seconds
  • To make the exercise harder move further away from the anchor point, this increase the tension of the band.

2.     Single Arm horizontal Row

This exercise is a great exercise to target your back and your biceps.

All you need is a vertical bar in a fixed position to anchor the power band against it. Make sure the power band is at the same height as your shoulders.

To perform the exercise you need to make sure:

  • You are feet are shoulder width apart
  • Make sure the leg that you step backward with is on the same side of the arm you are rowing with
  • Breathe out as you’re a pulling the band back into your chest
  • Make sure you are pulling the band back by squeezing your shoulder blades together and not just your arms
  • Control the movement with a fast row for 1 second, a hold at the top of the movement for 2 seconds and then slowly come back to the starting position with a duration of 2 seconds
  • To make the exercise harder move further away from the anchor point, this increase the tension of the band.

 3.     Single Arm Vertical Overhead Shoulder Press

This exercise is a great exercise to target your shoulders.

To perform the exercise you need to make sure:

  • You need to be standing shoulder width apart and with the band under the foot on the same side you are going to be pressing with. This is going to act as your anchor point
  • Breathe out as you’re a pushing the band above your head
  • Control the movement with a fast press for 1 second, a hold at the top of the movement for 2 seconds and then slowly come back to the starting position with a duration of 2 seconds
  • To make the exercise harder just wind the band around your hand a couple of times, this will increase the tension of the band.

 

 4.     Single Arm Vertical Pull down

This exercise is a great exercise to target your back especially your lats as well as your biceps.

All you need is a horizontal bar in a fixed position to anchor the power band against it.

To perform the exercise you need to make sure:

  • You need to start kneeling on the ground
  • Breathe out as you’re a pulling the band back into the side of your ribs
  • Make sure you are pulling the band back by squeezing your shoulder blades together and not just your arms. Also make sure you bring your elbows down as close to your ribs as possible
  • Control the movement with a fast pull for 1 second, a hold at the bottom of the movement for 2 seconds and then slowly come back to the starting position with a duration of 2 seconds
  • To make the exercise harder just wrap the band against the fixed position a couple of more times, this will increase the tension of the band.

 5.     Upright Row

This exercise is a great exercise to target your shoulders, your traps as well as your biceps.

To perform the exercise you need to make sure:

  • You need to be standing shoulder width apart and with the band under both feet. This is going to act as your anchor point. Then cross the band using your hands so they are in-line with band on  the opposite foot
  • Breathe out as you’re a pulling the band up to shoulder height, keeping your elbows nice and high
  • Control the movement with a fast pull for 1 second, a hold at the top of the movement for 2 seconds and then slowly come back to the starting position with a duration of 2 seconds
  • To make the exercise harder just move your legs further apart, this will increase the tension of the band.

Workout 2

Circuit Workout @ a Play Ground or Park

(30secs WORK: 10secs REST between exercises x 3 Sets) (90secs REST between each Set)

Circuit Exercises (To be performed in Order)

  1. Squats
  2. Push Ups
  3. Renegade Rows
  4. Jumping Squats
  5. Suicide Sprints
  6. Leg Up Floor Crunches
  7. Burpies
  8. Hill Climbers
Enjoy the workout guys and make sure you perform these 2 different workouts at least once a week during your break to maintain your strength levels and to help keep you feeling great 🙂
If you need any help please don’t hesitate to contact us.

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