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Crush Your Week: 5 Resistance Band Workouts for Foundational Strength

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Crush Your Week: 5 Resistance Band Workouts for Foundational Strength
Presented by Spartan Training®

Resistance bands are one of the most versatile training tools that you can own. When we think about building foundational strength, we often think about big pieces of equipment that take up tons of space at the gym, but that's just not necessary. With only a set of bands and your body, you can cover the key movements of pushing, pulling, hinging, and squatting from just about anywhere.

This week's Crush the Week workouts, designed by Spartan SGX Coach Katina Gad, will deliver a full-body workout using only strength bands and hard work.


What are the benefits of using resistance bands in your workouts?

Here's why you should consider grabbing a few resistance bands next time you're looking to break a sweat:

  1. Lightweight and easy to travel so you can work out anywhere
  2. Increased core stability
  3. Improved muscular endurance
  4. Increased foundational, full-body strength
  5. Versatile movements

01

Workout: Monday

Perform the following circuit three times with no rest between rounds. Do each exercise at a 45:15-second work-to-rest ratio.

  1. Lateral raises
  2. Standing bent-over rows
  3. Seated rows
  4. Lat pulldowns
  5. Left-side overhead presses
  6. Right-side overhead presses
  7. Band-assisted pull-ups
02

Workout: Tuesday

This ladder workout will be 7 total rounds with no rest, so get ready. Perform the required number of reps (per side) for each exercise before moving to the next round. The reps per exercise are as follows, beginning at round 1 and ending at round 7: 20 reps, 24, 28, 32, 28, 24, 20.

  1. Side steps
  2. Quadruped kickbacks
  3. Fire hydrants
  4. Glute bridge to outward pulses

03

Workout: Wednesday

This circuit workout will be 5 rounds. Rest 60 seconds between rounds.

  1. 10 seated alternating bicep curls
  2. 10 standing alternating bicep curls
  3. 15 banded alternating hammer curls
  4. 10 (each side) seated overhead extensions 
  5. 10 (each side) bent-over tricep kickbacks
  6. 15 (each side) kneeling tricep pushdowns 

04

Workout: Thursday

A 3-round circuit workout with no rest between rounds. For each exercise, work for 45 seconds and then take 15 seconds of rest before the next exercise.

  1. Left banded standing woodchops
  2. Right banded standing woodchops
  3. Left side crunches with leg lift
  4. Right side crunches with leg lift
  5. Left half-kneeling pallof presses
  6. Right half-kneeling pallof presses
  7. Banded reverse crunches

05

Workout: Friday

This circuit workout will be 5 rounds. Rest 60 seconds between rounds.

  1. 20 banded good mornings
  2. 20 banded RDLs
  3. 15 (each side) alternating banded lateral lunges
  4. 15 (each side) alternating curtsey lunges
  5. 20 (forward and backward each) banded monster walks


SPARTAN by Power Systems Strength Band

Power Systems

$30.00
$12.00 - $85.00
$12.00

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