What are the benefits of high-intensity interval workouts?
Working out at a high intensity with resistance bands can improve your training in several key areas, including:
Improving aerobic endurance
Building foundational strength
Improving core strength
Enhancing overall cardiac health
Maintaining peak mobility and flexibility
01
Workout: The Banded Booty
Two circuits, each a 10-minute AMRAP (as many rounds as possible) with 30 seconds of work followed by 30 seconds of rest. Rest 90 seconds between circuits.
Circuit I
Banded squat
Jumping lunges
Banded glute bridge
Circuit II
Banded reverse lunge
Jump squats
Banded kettlebell swings
02
Workout: Band to 10
Pyramid workout where you'll perform 1 rep of each exercise, then 2 reps of each exercise up until 10 reps, then count back down to 1 rep. For time.
Banded thrusters
Burpees
Banded kettlebell swings
03
Workout: The Banded Bells
Two separate circuits, each performed for 5 rounds in an E2MOM style (every 2 minutes on the minute). You'll perform the prescribed reps of each exercise in under 2 minutes, then rest the remainder of the 2 minutes before moving on to the next exercise. Rest 2 minutes between circuits.
Circuit I
15 banded goblet squats
15 banded kettlebell sumo deadlifts
15 banded Russian kettlebell swings
Circuit II
15 banded double kettlebell deadlifts
15 (per side) banded gorilla rows
15 banded kettlebell chest presses
04
Workout: The Running Band-It
Start and end this workout with 100 walking lunges each. In between, perform three rounds of the below circuit.
200-meter run
20 banded thrusters
200-meter run
20 banded push-ups
200-meter run
20 banded mountain climbers
05
Workout: Resistance
Two different circuits, each a 12-minute AMRAP (as many rounds as possible). Rest 90 seconds between circuits.
Circuit I
10 plank punches (right side)
10 banded bridges (right side)
10 plank punches (left side)
10 banded bridges (left side)
10 V-ups
Circuit II
10 (per side) banded dead bugs
30-second hollow body hold
30-second banded mountain climbers
