Body-Bands 20 Minute Exercise Plan
When you you still do not have enough time for a full 30 to 45 minute workout (but more than 10), you can always plan for a 20 minute workout. This is also a good bridge plan for some that wants to work up to a to the 30 minute level. Regardless, you want to aim for doing your resistance exercises 3 times a week. The exercise below are the base level recommendations. Use them until you are comfortable and then either move up in your band size or add other variations. Workouts with resistance bands are easy.
With the 20 minute routine, we still recommend going through in a circuit fashion just like in the 10 minute version (one exercise followed by another until you complete the session...then repeat the process). With a lower amount of time you want to keep your heart rate in the fitness zone as long as possible.
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.
The 20 Minute Resistance Band Circuit Routine
To Start: Shoot for 2 Minutes of Light Stretching with a small band, to warm up your body.
Begin with 1 Minute of Breathing Squats to get your heart rate going. Try doing 2 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.
For those more advanced in their conditioning, use your Bands for Power Assist
Now do each on of the following exercises in rapid succession with a band that you can comfortably do 10-15 repetitions for each exercise (this is your circuit):
1 Set of Chest Flys or Presses
1 Set of Shoulder Presses
1 Set of the Woodchopper
1 Set of Shoulder Shrugs
1 Set of Pull Downs or Rowing
1 Set of Arm Curls
11 Set of Tricep Presses
1 Set of Double Crunches
30 Seconds to 1 Minute of The Plank
1 Minute of Rest
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.
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. On you busy days, just knock out this 20 minute plan. When you have time, go for the full work out or some good cardio activity (like a run or a bike ride).
Don't wait until tomorrow, the time to take action is always now!
