Body-Bands 30 Minute Exercise Plan
When you have or have worked yourself up to the next level, it
is time to start focusing on a 30 minute resistance circuit 3 times a
week. The exercise below are the base level recommendations. Workouts with resistance bands are fast and effective. Use
them until you are comfortable and then either move up in your band
size or add other variations. These could be mixing in some basic body
weight exercises or some dumbbell exercises. It is alway a good idea to
mix things up a bit.
With the 30 minute routine, we still recommend going through
in a
circuit fashion just like in the 20 minute version
(one exercise
followed by another until you complete the session...then repeat the
process). This will make your body stay within the ideal heart rate and
also help with your cardio conditioning. Taking too many breaks will
not be as effective and will probably wind up taking you longer to get
through the routine.
Of course, if if you are just starting at this level you may not want to push yourself too hard at first. In that case, take each exercise at a time...do 2-3 sets of 10-15 repetition for each...then take a quick 30 second break before moving to the next exercise. When you are get to the last band exercise, you are done with the routine. If you still have a few minutes left do a few extra crunches or push-ups.
And as with all of our recommendations, make sure to mix your
resistance band training with some bike
riding, walking or jogging on your non strength training days. Just
getting outside for a brisk walk can do wonders mentally as well as
physically.
The 30 Minute Resistance Band Circuit Routine
To Start: Shoot for 3 Minutes of
Light Stretching with a small band, to warm up your body. Begin with 2 Minute of Breathing Squats to get your heart rate going. Try doing 3 sets of 20-50 repetitions each (depending on your fitness level). If you feel dizzy STOP. Remember this is just for warm up, so do not push yourself too hard at the beginning of your routine.
1 Set of Chest Flys or Presses
1 Set of Shoulder Shrugs
1 Set of Pull Downs or Rowing
1 Set of Arm Curls
1 Set of Double Crunches
Repeat Circuit starting at Chest Flys
If you have time...do one or two additional exercise on areas you want to target. Don't feel stuck with just these exercises, if you have a favorite or want to replace something go right ahead. Mixing it up in your workout routine is not only fun, but it is beneficial to your workout as well. As you may have noticed, we mixed in some body weight strength exercises. We think that these are great ones for targeting your core.
These simple and free routines will give you a fast and complete body workout. When you are pressed for time, it is far better to take this approach rather than put if off for another time. Putting it off needs to be eliminated as an option if you want to succeed...in just about anything in life.
So there you have it. Now there is no more excuses.
Don't wait until tomorrow, the time to take action is always now!
Before beginning this or any fitness program, Body-Bands highly recommends that you get complete physical from your physician. Not only is it smart, but its the right thing to do.
Fast
One those days when you are pressed for time, in as little as 10 minutes, you can run through a series of resistance training exercises that will give your body the work out it needs. Don't give yourself anymore excuses ... break out of the box and get back into shape. Follow our FREE and easy to follow program outlined on this website and "Make it happen!"
"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." Plato
Make fitness simple again, order your Body-Bands today.
Simple ... Fast ... Effective
Body Bands!
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