Workout of the Week – Episode 06
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, let’s get into it. For this workout, you will need a VITL Kit and a sturdy anchor. If are having trouble finding something to anchor to, check out our anchoring options.
This workout is metabolic conditioning workout comprised of four exercises. It is short and sweet, but very effective. 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 seconds session, performing as many reps as possible. Repeat this 4 times to complete the workout.
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Squat Jump to Row // 30 seconds
Facing your anchor point, move into your training zone. Begin the movement by squatting down rowing the handles to your chest at the bottom. Now, jump into the air, releasing the row at the top. You can choose to do these in a fluid motion, by landing and immediately jumping or break it up by landing fully and then beginning the motion again.
Lunge Chest Fly // 30 seconds
Face away from your anchor. Stand holding the contour handles with your arms straight out at your sides. Step forward into a lunge and complete a chest fly as you lower into the lunge. This movement should be done in sync. Be sure to keep your core tight and maintain proper lunging position.
Deceleration Lunge // 30 seconds
While clipped into the swivel belt, face your anchor and perform a lunge. The Slastix resistance will pull you forward and your muscles will have to work to slow your forward movement. The deceleration aspect of this exercise puts a different demand on your quads than the standard lunge.
Traveling Push-ups // 30 seconds
While clipped into the swivel belt, get down in push-up position, with the resistance pulling you directly from the side. Perform a push-up and then walk yourself away from the anchor without standing up. Repeat this until you reach the end of your training zone. Perform more push-ups before each lateral transition to make this exercise harder.
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