Workout Of The Week – Episode 05

Each week, Stroops brings you a resistance band workout with a healthy mix of functional training. We will be shifting our focus from the Son of the Beast Pro Kit to the Stroops VITL Kit for the next four episodes. Go catch up if you missed last weeks workout. If you’re all caught up, lets 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. It is short and sweet, but very effective. You will have 20 seconds of work per exercise with 10 seconds of rest in between. The key here is to go as hard as you can during each 20 second session, performing as many reps as possible. Repeat this 4 to 6 times to complete the workout.

Exercises

Power Jacks // 20 seconds

Position yourself at the start of your training zone. Perform a jumping jack while driving your hands up and back. This movement is meant to be very explosive. If you have shoulder issues you may want to consider substituting this exercise for standard jumping jacks.

Single Arm Press // 20 seconds

Get set up in a staggered stance with your Slastix anchored behind you at a low to mid level anchoring point.Griping the contour handle, press up and out, keeping your arm aligned with the line of pull of your Slastix. This should feel similar to a landmine press performed with a barbell. Maintain a rigid core and press away.

Alternating Jump Lunges // 20 seconds

Buckle into the swivel belt and attach to your Slastix. Face away from your anchor point and move into your training zone. Jump into the air and land in a lunge position. From the lunge position, jump and land in the opposite lunge position. If you cannot perform the jump, just perform a standard lunge. As with all of the exercises in this workout, you can adjust the intensity of this exercise by changing your distance from your anchor.