This w orkout gets y our blood mov ing. In fact, it makes it run up and dow n y our body as y ou alternate betw een upper- and low er-body exercises, forcing y our heart to w ork extra hard, w hich in turn, stimulates calorie burning. The result is increased strength and conditioning w hile
trimming fat.
HOW IT WORKS
The exercises are grouped into “non-competing” mini-circuits. This means that they w ork different areas of the body so muscle fatigue isn’t carried ov er from one mov e to the next. For instance, following up a pushup with a good morning won’t make your chest any more tired, so y ou can give each exercise your full effort and strength. Your heart, however, experiences the opposite effect. With blood racing back and forth to different muscles, your heart rate is constantly elevated. This leads to more calories burned during the workout and greater fatloss afterward.
DIRECTIONS
Perform the exercise groups in sequence. So you’ll do one set of A , B, and C , resting as prescribed betw een them, and then repeat until all the prescribed sets for that group are completed. Note that the last group is just two exercises, though done in the same fashion. Make sure you have a few different band options so you can use the appropriate tension on each exercise.
1A-PUSHUP
SETS: 4 REPS: 10–12 REST: 60 SEC
Grasp the end of a band in one hand and wrap it around your back. Get into pushup position with your hands shoulder width and your core braced. Pin both hands to the floor with the ends of the band in your palms and perform pushups.
1B-GOOD MORNING
SETS: 4 REPS: 12 REST: 60 SEC
Stand on the band and loop the other end over the back of your neck and stand tall. Keeping your lower back in its natural arch, bend your hips back and lower your torso until it’s nearly parallel to the floor. Think about keeping your chest up and pointing forward. Explosively extend your hips to come back up.
1C-PULL APART
SETS: 4 REPS: 10 REST: 60 SEC
Stand on and grasp a band loop, or a single tube as shown, hands shoulder width. Keeping your arms straight, raise your arms in front of your body to shoulder level. Now, without letting your arms drop, draw your arms out 90 degrees to your sides as if you were pulling the tube apart. Squeeze your shoulder blades together.
2A-SQUAT
SETS: 4 REPS: 20 REST: 60 SEC
Stand on the band or tube with feet shoulder width and toes turned slightly out. Grasp the ends of the band in each hand and hold them at shoulder level with palms facing you. Bend your hips back and squat down as low as you can without losing the arch in your lower back. Explosively extend your hips to come back up.
2B-BAND ROW
SETS: 4 REPS: 15 REST: 60 SEC
Attach the band to a doorknob or other sturdy object of similar height. Hold the opposite end in both hands and stand back from the door so you feel tension on the band. Row the band to your belly.
2C-PALLOF PRESS
SETS: 4 REPS: 10 (EACH SIDE) REST: 60 SEC
Attach the band to a sturdy object at stomach level. Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back toward you, resisting the band from twisting your torso. That’s one rep.
3A-TRICEPS PUSHDOWN
SETS: 4 REPS: 20 REST: 60 SEC
Attach the band to a sturdy overhead object and grasp the free end with both hands. Tuck your elbows to your sides and extend your elbows to lock them out.
3B-BICEPS CURL
SETS: 4 REPS: 15 REST: 60 SEC
Anchor the band under your feet, holding an end in each hand. Curl it without letting your upper arms drift forward.
