BURN FAT NOW 🔥
Get my bands here:
10-MINUTE HEAVY BAND CIRCUIT from BJ Gaddour, former Men’s Health fitness director and MetaShred creator!
“Can you really build muscle with bands?” Yes, Billy, there is such a thing as a stupid question. You can build muscle with ANY training tool that allows for progressive overload. And just like you shouldn’t only use the same dumbbell or kettlebell weight you started with forever, you need to progress to heavier & thicker bands over time to continue to build strength and muscle.
Here’s an excellent total body resistance band circuit using a heavier green band. If it’s too tough, bump down to a purple or a black band (the resistance is color-coded. You can get my bands at GardenOfGainz.com (direct link in my stories).
Perform each move for 30 seconds of work with 30 seconds of rest between moves. The shorter, more intense work periods accommodate the increased band tension:
1. Staggered Stance Good-Morning- Left
2. Staggered Stance Good-Morning- Right
4. Towel Seated Row
5. X-Band Split Squat- Left
6. X-Band Split Squat- Right
7. Alternating ISO Overhead Press
8. High Pull
9. Towel Overhead Triceps Extension
10. Towel Hammer Curl
That’s 1 round that takes 10 minutes to complete. Perform a single round as a starter or finisher. Perform 3-5 rounds for a full workout, resting 1-2 minutes between rounds.
💪30-Minute Fat Loss Workouts: e