You know what time it is! This is the Stroops Workout of the Week. Each week Stroops will be bringing you a resistance band workout with a healthy mix of functional training. 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 the Son of the Beast Pro, a kettlebell of your liking and a sturdy anchor.
The workout
This weeks workout is a circuit that contains four exercises. Perform the four exercises and than rest for one minute, that is one round. Complete 3-4 rounds of this circuit depending on your fitness level.
Exercises
Resisted Sprints // 5 reps
Clip the Power Pull Belt that comes in the Son of the Beast Pro Kit to one of the elastic ropes. Run out to the end of the training zone as fast as you can. If you don’t know what a training zone is, watch our training zone video. Stay in control on the way back from your sprint, the elastic resistance can pull you over.
Beast Rows // 10-15 reps
Put your hands through the handles of the elastic battle ropes. Move away from your anchor point into your training zone. Pull backward, driving the elbows back and keeping your core tight. You can adjust the difficulty of your reps by moving farther or closer to your anchor. When you are finished, move forward, until the tension is off the Son of the Beast Pro, then let go.
Kettlebell Swings // 10-20 reps
Position the kettlebell one foot in front of you, squat down, and grip the handle with both hands. Pull the kettlebell backward between your legs. When the kettlebell is as far back as it can go, quickly drive your hips forward and let the force of your hip thrust propel the kettlebell forward (you should not be using your arms to move the weight). Keep your core tight and really focus on hinging at the hips. Do not round your lower back.
Chest Press // 10-15 reps
Put your hands through the loops of the Son of the Beast and face away from the anchor point. Position the ropes inside or outside your elbows (whatever is most comfortable) and step into your training zone. With a staggered stance, press the ropes away from your body. Be sure to full lock out your elbows at the end of each rep and maintain a braced core.
The Son of the Beast Pro Kit is not your average resistance band. It is a powerful functional training tool. Click the link below to learn more about the Son of the Beast and how you can use it to take your fitness to the next level.
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