45 minute advanced workout with a resistance band
Here's everything you need to try our 45 minute advanced workout with a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Feet Elevated Press Up
- Circuit 2
- Quadrupled Extensions
- Yoga Press Ups
- Circuit 3
- Diamond Press Ups
- Walk Outs
Circuit 1
Complete this round 3 times.
Feet Elevated Press Up
Complete 14 repetitions
The feet elevated press up is one of the best horizontal pressing variations you can do without equipment. If your an advanced individual that can’t get access to weights you will want this in your tool kit for home or holiday training.
Benefits of Feet Elevated Press Up
The main benefit of this exercise is gaining strength in the horizontal pull variation. Depending on the strength of the person performing it, it can also be used for muscular endurance.
How To Do Feet Elevated Press Up
- Start with the feet firmly planted and ensure the bench or chair isn’t going to move when you start performing the exercise.
- Create a strong core when the arms are straight at the top of the movement.
- Move the chest towards the floor, creating an arrow like shape with the elbows and head.
- Once the chin gets to the floor press into the floor and lift yourself up.
- Fully finish the press up movement and extend the arms completely.
Coaching Tips For Feet Elevated Press Up
Follow these cues to perform Feet Elevated Press Up correctly:
- Make sure hands are underneath shoulders
- Keep hips in line with shoulders
- Do not touch chest to the floor.
Circuit 2
Complete this round 3 times.
Quadrupled Extensions
Complete 12 repetitions
Coaching Tips For Quadrupled Extensions
Follow these cues to perform Quadrupled Extensions correctly:
- Take your time and do a slight pause at extension, feel the tension in the glutes.
Yoga Press Ups
Complete 11 repetitions
Coaching Tips For Yoga Press Ups
Follow these cues to perform Yoga Press Ups correctly:
- Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.
Circuit 3
Complete this round 3 times.
Diamond Press Ups
Complete 15 repetitions
Coaching Tips For Diamond Press Ups
Follow these cues to perform Diamond Press Ups correctly:
- Keep the hips high and core tight throughout
- If these cause any discomfort in your elbows swap the exercise.
Walk Outs
Complete 6 repetitions
Coaching Tips For Walk Outs
Follow these cues to perform Walk Outs correctly:
- Spend as much time as possible on one hand
- Do not let the hips move from side to side.
If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.
This workout was made by Sean Klein
Sean Klein
