Bfits High Intensity Resistance Band Workout

Bruno-high-intensity-resistance-band-workout.

Workout Developed by: Bruno Jukic
From 2006 to Present

Jump Squats:

This exercise will increase your anaerobic fitness and your leg power. Position your hands at shoulder level and your feet hip width apart. Keep your weight on your heels, push your hips back and bend your knees to descend into a deep squat position. Extend your legs and jump into the air. Land on the balls of your feet, bend your knees, lower your arms and descend into another rep.

Band Bear Crawls:

Bear crawls work your upper body, lower body and core. By adding a resistance band, bear crawls become a high intensity anaerobic conditioning exercise. Attach the band to a hip-high anchor and around your waist. With your back to the anchor, place your hands on the floor so you are on all fours. Keep your butt above your shoulders to maximize the involvement of your legs. Use your arms and legs to power you forward as far as the resistance band will allow. When your forwards progress is halted, shuffle backwards and return to the start position. Repeat for the desired time period or number of repetitions.

Band Sprints:

Band sprints will develop anaerobic fitness and leg power. Attach your resistance band to a hip-high anchor and then around your waist. Stand with your back to the anchor point. Sprint forwards against the tension of the band until your forward momentum is halted. Shuffle back to your starting position and repeat. Make sure you use your arms as well as your legs to drive you forwards. You can also perform this exercise by moving backwards or sideways to affect different leg muscles. Backwards will emphasize your quadriceps on the front of your thigh and sideways will target your inner and outer thighs. All variations can be performed for time, such as 30 seconds, or for a specified repetition count.

Fireman’s Carry:

Is a TOTAL body ‘lift,’ however your legs and back will carry most of the burden. There are a lot of stabilizer muscles and core work that, without, make this activity extremely difficult.

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