Today I bring to you The Nifty Bandit. Majority of people I work with are constantly traveling, overwhelmed with work, or jam packed with work events. This workout was made to give you a fun and effective option that doesn't take much equipment (Only Bands), and is less than 30 minutes.
What does a short, effective, and minimal workout do? It makes working out realistic for you, which builds consistency and autonomy.
Notes:
You will set a timer for 20 minutes after your warm up. See how many rounds you get through without sacrificing the quality of movement.
Also, listen to your body. If you need to swap an exercise, take a little more rest time, or need a slightly heavier/lighter band, go for it.
Here is a link to a few bands I have myself.
The Warm up:
Crocodile breathing x 5-8 deep belly breathes
Cat-cows x 5-8 reps
Quadruped rocking x 5-8 reps
Neck nods x 20 reps
Quadruped t-spine rotations x 8 per side
Downward dog to cobra x 5-8 reps
Reverse lunge to hamstring stretch or Groin stretch w/ rotation and hamstring stretch x 5 per side
Bear Crawl x 3 reps (4 forward/4 backward = 1 rep)
Optional: Fake jump rope x 1 min
The Workout:
A. Band assisted goblet squats x 10 reps
B. Push ups (4 options)
Elevated push ups x 10 reps
Plank to push up x 10 reps
Push up x 10reps
Banded push up x 10 reps
C. Side plank with leg abduction x 8 per side
D. Banded deadlift to bent over row x 10 reps (1 deadlift+1row=1rep)
E. Banded reverse lunge to overhead press x 8 per side
F. Core: Anti-extension - 2 Options
Option 1: Dead bug x 8 per side
Option 2: Bird dog with band x 8 per side
Cardio - 2 options:
Fake jump rope x 1min
Shadow box x 1 min
Enjoy!