A resistance band is factual for further than perfect mobility—it’s amongst doubtlessly the most versatile pieces of apparatus at your disposal to your home workout wants. Space a stopwatch working and manufacture these contrasting supersets of your staple body weight strikes, designed to spark off every your snappy- and slack-twitch muscle fibres for further enhance and elevated persistence.
Invent 5 rounds of every superset with 90 seconds relaxation between every round. Give your self 2 minutes to get better between every pair of actions.
“With distinction supersets, the first insist wants to be slack and managed, while the second wants to be high in reps and explosive,” says Men’s Health Health Editor Andrew Tracey. It’s time to stretch your self.
SUPERSET 1
1A) Resisted Pushup 5 rounds, 30sec max reps
Plot regular pushups extra mighty by crossing a band across your again and looping your thumbs through every pause. Resolve the pushup draw (A). Decrease your self (B), then press up, laborious. Follow it for 30 seconds.
1B) Assisted Pushup 5 rounds, 1min max reps
Tear straight into your assisted pushups with out relaxation. With your resistance band tight around your forearms, organize at the tip of a pushup (A). Decrease your self till your chest almost touches the bottom (B). The utilization of the spring of the band, you’ll fetch it powerful more uncomplicated to press again up. When the minute is up, relaxation for 90 seconds, earlier than beginning put round two.
SUPERSET 2
2A) Pull-Up 5 Rounds, 30sec Max Reps
This may per chance occasionally doubtless push your physique to its restrict. With your fingers straight beneath the bar (A), snatch your head above it by squeezing your again and biceps (B). If one uncover is a fight, manufacture leaping pull-ups, by which you soar up to the bar, then slowly lower your physique beneath control.
2B) Assisted Pull-Up 5 rounds, 1min max reps
As with the pushups, a band makes pull-united states of americaeasier, so insist this trip to ideally suited your develop. Wrap a band around the bar, looping the opposite pause around your feet (A). The band will can enable you to elevate your chest to the bar (B). Decrease beneath control. Again, 60 seconds’ work, then relaxation for 90 seconds earlier than round two.
SUPERSET 3
3A) Resisted Squat Soar 5 Rounds, 30sec Max Reps
Conserving your legs beneath stress mercurial builds energy. With the band around a fixed object in the again of you, wrap the opposite pause around your hips and step away. Lean reasonably ahead as you squat (A), then explode up, leaping as high as you may per chance doubtless doubtless (B). Cushion your landing with zigzag legs. Push it for 30 seconds. If that’s too mighty, band-resisted air squats are a spacious change.
3B) Air Squat 5 Rounds, 1min Max Reps
Step out of the band and swap to body weight squats. Stand along with your torso factual (A), then tumble your hips again to sink into a deep squat (B). Buy for a second, earlier than pressing through your heels to come up. Tear laborious till the minute is up – 90 seconds of relaxation look ahead to you, so retain nothing again.
David Morton
David Morton is Deputy Editor at Men’s Health, where he has written, labored, edited and sweated for 12 years.
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