Sunday, January 16, 2011

Extra Workout: Leg training using bands.



Everyone is busy, myself included... but you don't always need to get into the gym to get a workout in... I can't remember the last time i had a full 60 minute workout to myself.  For the last several months I try to sneak in a 10-15 minute workout whenever I can, preferably once to twice a day... sometimes in the gym, sometimes at home.

Here's a few tricks to maximize your 10 minute workout:
  • Bodyweight training is awesome, but if you want to pick up an extremely versatile and mobile set of equipment invest in a set of bands... For home workouts, I'm a big fan of the Medium or Large Single Band Package
  • Choose 3-5 exercises you want to hit.  There are plenty on this blog to choose from and more coming every day. 
  • Decide on a work and rest period.  For home workouts I like the duration to be relatively long and the work to rest ratio to be 2:1.  So for example 60 seconds of work followed by 30 seconds of rest before the next set or exercise.
  • Load and Tempo would be your next decision, but for now let's keep it basic... keep it heavy and the reps quick.  Perform as many reps as you can in the work period.
  • Use something to keep you on track. I'm a huge fan of Interval timers, but you can use a stop watch or a clock as well, just make sure you stick to your rest periods.
  • Get ready to work, it's all over in 10 minutes so you have no excuses to slack off.
Ready to get cranking? Here's a home workout for you to try. The video below has been provided for you courtesy of Dave "The Band Man" Schmitz.  

Band Leg Blitz
Work: 45 seconds
Rest: 15 seconds
Details: Perform each of the exercises in order for the specified work and rest periods... then start all over again.
Band exercises: Front Squats, Split Squats Right, Split Squats Left, Stiff Leg Deadlift, Skater Plyos
Load/Tempo: Keep it heavy, keep it quick.
Total Time: 10 minutes

Enjoy!


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