Imagine, if you will, there’s an outbreak of a virus threatening the lives of millions of people, and the only way to stop the spread is to stay indoors and not interact with the general public. “Stay in your homes,” we’re told. Well, not being able to leave your home for much besides essentials will make a lot of us stir-crazy. Not only that, but it will also make many people sedentary and out of shape.
Without a gym to visit, it’s difficult to know how to approach a fitness program to stay in shape for whatever is in store for us down the line. The good news? Bands are a readily-available and versatile piece of exercise equipment you can take full advantage of in a home exercise setting. Sit tight, and we’ll show you exactly what you can do to stay fit and healthy, and most of all, prepared with our coronavirus workout.
Exercise bands come in many different forms. There are bands with handles, wrist cuffs, leg cuffs, one large loop, and many other scenarios. For this program, we’re going to utilize just one large circular band, which you can find just about anywhere. While bands are commonly-used, most stores still stock a decent supply. Many of us probably already have some in the basement or storage room somewhere, which is great if you don’t have to purchase one.
What’s different about bands compared with traditional weight training equipment? Well, a couple of things. The most unique part of bands is the type of resistance they provide, which we can call variable resistance. When you lift a traditional dumbbell or barbell, the amount of resistance is consistent the whole time; it weighs what it weighs. When you use a band, however, the amount of resistance is dependent upon how much tension there is in the band. In other words, the more you stretch it, the more resistance it provides.
This is great for a lot of exercises because there are parts of a joint movement that you are stronger in than others. It depends on the joint angle and the length of the muscle. For example, let’s look at a squat. The bottom of the squat position is going to be much more challenging than near the top. The same goes for a bench press or even a pull-up. A band can allow you to get more resistance where you’re stronger, and less resistance where you’re weaker. This even works at the highest level of strength and power sports. There are legions of athletes and coaches that swear by the use of bands in conjunction with traditional free weights for one simple reason, they work!
We have created a full-body strength program for you to follow for the next 3-4 weeks, or longer, that will help you not only build strength, but also power, stability, and athleticism. The best part is we are just going to use your body weight and a medium-thickness band such as ¾”. The goal for most of these movements is to perform each movement quickly. In the absence of heavy weight or resistance, the only other way to stimulate the muscle fibers that are responsible for power and strength is to move fast. Alternate the day one and day two workout with one day of rest in between each workout.
Exercise | Sets | Reps | Rest |
A1. Squat Jump | 3 | 8-10 | 30-45s |
A2. Split Stance 1-Arm Band Row | 3 | 10-12/ea | 30-45s |
B1. 1-Arm Low Band Split Squat | 3 | 10-12/ea | 30-45s |
B2. Band-Resisted Push-Up | 3 | 8-12 | 30-45s |
B3. Side Plank w/ Band Row | 3 | 14-18/ea | 30-45s |
Exercise | Sets | Reps | Rest |
A1. Band-Resisted Broad Jump | 3 | 6-8 | 30-45s |
A2. ½ Kneeling 1-Arm Band Chest Press | 3 | 10-12/ea | 30-45s |
B1. Band-Resisted Front Squat | 3 | 10-12 | 30-45s |
B2. Standing 1-Arm Band Row | 3 | 10-12/ea | 30-45s |
B3. Tall Kneeling Band Anti-Rotation Hold | 3 | 15-20s/ea | 30-45s |
As you can see, you don’t need very much equipment to maintain or improve your current fitness level. There’s a ton you can get done with just one band. You’re really only limited by your imagination and work ethic.
By Ryne Gioviano, M.S.Ed., NSCA-CPT
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