Workout of the Week – Episode 08

Each week, Stroops brings you a resistance band workout with a healthy mix of functional training. This episode is the last of four workouts using the VITL Kit. We are moving on to a new product, stay tuned! Go catch up if you missed last weeks workout. If you’re all caught up, let’s get into it. For this workout, you will need a VITL Kit and a sturdy anchor. If you don’t have something to anchor to, check out our anchoring options.

The workout

This workout is quick metabolic conditioning workout. Get ready to sweat! You will have 30 seconds of work per exercise with 15 seconds of rest in between. The key here is to go as hard as you can during each 30-second session, performing as many reps as possible. Repeat this 4 to 6 times to complete the workout.

Exercises

Alternating Chest Press // 30 seconds

Facing away from a low anchor point and grip the Contour handles. Press up and out then while you bring your hand back to the starting position, simultaneously begin pressing with the opposite hand. Try to get as many reps as you can in while maintaining good form.

Jumping Face Pull // 30 seconds

With the Contour Handles, face away from a low anchor. Jump into the air and perform a face pull at the top of the movement. Be sure to pinch your shoulder blades down and back. As soon as you land, begin the next jump.

Back Pedals // 30 seconds

Clip into the Swivel Belt and face away from your anchor. Drop into an athletic stance and run backward to the end of your training zone. Be sure to control yourself on the way back toward your anchor, this is half of the movement.

Karate Kicks // 30 seconds

Harness your inner ninja. While clipped into one of the Foot Straps, face away from a low anchor and stand in a staggered stance. Kick out, reaching full extension of the leg and return to the ground. As soon as your foot reaches the ground begin the next kick. Have some fun with this one.