Sixty SuperBands – Anywhere Resistance Band Workout for Everywhere

Sixty SuperBands

Anywhere Resistance Band Workout for Everywhere

If you have a spare 5 minutes give this whole body workout a try to really get some health value from your precious time. It exercises your legs, butt, chest, shoulders, arms and abs in one super simple routine. I just finished mine in 4 minutes 57 seconds while watching the morning news.

You can use just one SuperBand for all 6 movements or vary the resistance. Increase the resistance on the legs, if you like, but you’ll still get a great micro workout using the same band. Saves a few seconds on the changeover between exercises too. This New York Times article goes into some of the benefits you wouldn’t normally expect from such short interludes of activity.

Definitely more time efficient than that hour at the gym.

600 in 60 minutes or 600 in 7 days?

Sixty SuperBands won’t be you’re only strategy towards better health but it can certainly form a significant part in getting and remaining active for the long term.

Here’s the pdf version of Sixty SuperBands.

 

SuperBand Single Leg Press

 

Lay on your back with left knee bent and right knee also bent with band around the middle of your right foot. Refer Scene 1
Push up and straighten your right leg but do not lock at your knees.
Keep your hands in the same position to keep tension in the band. Refer Scene 2
Return to start position as in Scene 1. This is 1 repetition
Perform 10 repetitions then repeat to your opposite side.

10 down!

 

SuperBand Chest Pulse

 

Stand with band wrapped behind your back at about chest level while holding band with both hands.

Arms should be flexed and on the outside of the band as in Scene 1.
Push forward with both hands using a short and sharp movement as in Scene 2.
Return to start position quickly as in Scene 1. This is 1 repetition.

Perform 10 repetitions

20 done!

 

SuperBand Dead Lift

 

Stand with feet shoulder width apart with band underneath the middle of both feet while being held in both hands at the sides of your body as in Scene 1.
Bend forward at your hips to an angle of about 90 degrees as in Scene 2.
Hold for 1 to 2 seconds.
Return to start position as in Scene 1. This is 1 repetition.

Perform 10 repetitions

30 down and half way

 

SuperBand 1 Arm Side Raise

 

Stand with feet shoulder width apart while holding the band in your right hand and underneath the middle of your right foot. Right elbow extended and right hand just below waist level as in Scene 1.
Extend your right arm to your right side with just a very slight bend at the elbow as in Scene 2.
Hold for 1 to 2 seconds.
Return to start position as in Scene 1. This is 1 repetition.
Perform 10 repetitions then repeat to your opposite side.

That’s 40 – Nearly there

 

SuperBand Concentration Curl

 

Kneel on the ground with your left leg while having your right leg bent in front of you as in Scene 1.
Your right elbow should be on the inside of your right knee with the band held in your right hand while across the middle of your right foot as in Scene 1.
Flex your right arm as in Scene 2.
Hold for 1 to 2 seconds at the top of the movement.
Return to start position as in Scene 1. This is 1 repetition.
Perform 10 repetitions then repeat to your opposite side.

50 – Home stretch now

 

SuperBand Crunch

 

Lay on your back with knees slightly bent while holding the band tight with both hands across the middle of your trunk as in Scene 1.
Raise your trunk until your hands are level with your knees  as in Scene 2.
Hold for 1 to 2 seconds at the top of the movement
Return to start position as in Scene 1. This is 1 repetition

Perform 10 repetitions

Great job – knock off 60 for the day

 

 

About Garry Devellerez

I have been involved in the fitness, health and sporting industry for over 30 years. My family has a long sporting background and both my parents were national champions in their chosen sports of boxing and badminton. Personally, I’ve worked as a personal trainer, sports coach and lectured within the fitness industry for decades. My involvement in sport spans decades and I represented Western Australia in Badminton for years, highlighted by winning an Australian Title and training at the Australian Institute of Sport. I believe all of this experience has given me a wonderful understanding about health but most importantly, people. I started Devel Fitness to help people of all ages access inspiring and reliable ways to stay fit and healthy forever without the commercial guilt of working with trainers, joining a gym or purchasing expensive equipment. At Devel Fitness, we believe in going back to basics and keeping things simple and honest by supplying exciting ways to stay connected with real life—children, work, family, community—all the things that demand our time. Yes, we do sell product but our primary focus is to move you to a more active lifestyle that fits your schedule. For some, it may be dancing when no one is looking; for others it might be walking the dog to a set time; perhaps badminton with the family on the weekend; a short hike with a friend; a kayak challenge that might be fun for you and a mate; a game of croquet; our resistance band exercises at the park; and so much more. On our website you will read about good nutrition—keeping it simple. We will suggest many ideas on simple activities that inspire healthy eating and exercise challenges that you will document and see amazing changes—we want you to share those with us. Your positive results will inspire others. We want your involvement via the website with updates, photos, opinions, what’s working and what’s not working—we want you part of Devel Fitness. The products we offer are to make exercise simple. Our products are tested to ensure they meet our high standards and give you want you need at an affordable price to actually look forward to the next workout.

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