Full-Body Attrition Bandage Conditioning | 8fit

We can all accede that bodyweight training is an able and applied way to accent up, body beef and get stronger. But, what if you appetite to advance yourself that little bit added and accomplish your conditioning alike added arduous after necessarily hitting the gym or spending a affluence on exercise equipment? You ability appetite to accede advance in some bargain attrition bands and aggravating a attrition bandage workout.

Resistance bands are a ridiculously versatile, ablaze and bunched conditioning apparatus you can booty anywhere — backing it in your bag and akin up your bodyweight workouts wherever you are. As the name suggests, these bands accommodate approved contest added resistance. The added adaptable the band, the easier the attrition — you can analyze the animation akin by the bandage color. In best cases, the darker the attrition band, the beneath adaptable it is and the added arduous your conditioning will be.

You can absorb attrition bands into about any bodyweight exercise for an added ambit of difficulty. Back you sign up for the 8fit Pro app, you’ll acquisition an all-encompassing accumulation of HIIT and bodyweight contest to try with bands for a full-body attrition bandage workout!

Unsure area to start? Let the absorbing 8fit drillmaster adviser you through her fun, full-body attrition bandage workout. We promise, it may attending simple, but back done correctly, this conditioning will accomplish diaphoresis and we affiance your anatomy will feel the burn.

8fit attrition bandage conditioning breakdown

Our attrition bandage conditioning is comprised of four supersets. Abhorrence not baby reader, a superset aloof agency two contest accomplished one afterwards addition after a break. In this case, anniversary superset counts as one annular with a 20-second breach amid annular one and annular two.

As this conditioning targets your absolute body, you can apprehend to assignment your amount as able-bodied as your high and lower anatomy with the afterward exercises:

• Banded row: You’ll primarily appoint your amount and your biceps in this exercise; deepening and abstraction your high and average aback for bigger posture.

• Push-ups: This archetypal exercise enlists your absolute body. Attack the attrition bandage adaptation alone already you can assassinate a accepted push-up with actual anatomy and a abounding ambit of motion.

• Sumo squat: Appetite to body antithesis and stability? Again it’s time to get your sumo squat on. The added ambit of motion actuality agency you’ll absolutely accept to apply your amount and glutes to advance antithesis and a beeline back. The pulsed adaptation of this exercise will ambition abate balance muscles.

• Plank jacks: This dynamic plank aberration goes a continued way to strengthen your amount while the attrition bands advice trim and accent your legs.

• Shoulder taps: Solid as a rock! The key to this acclimatized axle is advancement stability. Actuality apathetic and abiding trumps fast and furious. Your achievement should break still as you accomplish the curtains with control.

• Glute bridges: Our bottoms, aka glutes, are our better and best underutilized muscles, abnormally with the bulk of sitting best of us do as a aftereffect of appointment jobs. Glute bridges are a absurd way to reignite this asleep accumulation of muscles, lay the foundation to a abiding amount and advance advantageous posture.

Superset 1: High body

Banded row x 10 reps

• Muscles involved: High back, shoulders, biceps, abs

• Resistance band: Angled beneath anxiety appropriate beneath the accomplished of the sole

Directions:

1. Sit with your aback beeline and the bandage angled about anxiety captivation bands in both hands

2. Keep your high anatomy stationary; cull the bands to your abandon with elbows bound to your body

3. Squeeze your aback anatomy at the top and authority for a breath

4. Slowly absolution the tension, again cull aback to acknowledgment to alpha position

Tip: Accumulate your close continued and amateur aback and bottomward abroad from your ears.

Push-ups x 5 reps

• Muscles involved: Chest, shoulders, triceps, lats, core

• Resistance band: Angled beyond your aback on the accept blades, with anniversary end apprenticed beneath anniversary palm

Directions:

1. Begin with your easily beneath your amateur and anxiety hardly added than hip-width apart

2. Keep anniversary end of the attrition bandage durably apprenticed adjoin the attic beneath your palms

3. Step your legs abaft with anxiety together, toes coiled beneath and lift hips

4. Tense every beef in your anatomy to anatomy a beeline band from arch to heels throughout

5. Lower your chest to the attic with your elbows bound to your body

6. Extend your accoutrements to advance your anatomy aback to the alpha position

Tip: Accumulate your close in band with your spine; amateur pulled aback and bottomward abroad from ears.  

Superset 2: Lower body

Sumo broad x 10 reps

• Muscles involved: Glutes, hamstrings, quadriceps, abs, lower back

• Resistance band: Tie the bandage aloof aloft your knees

Directions:

1. Stand beeline with your amateur aloft your hips, anxiety added than shoulder-width afar and toes hardly angry out

2. Drop your achievement aback and bottomward befitting your knees abaft your toes and achievement with your abate in line, so your knees don’t collapse inward

3. Go as low as you can while advancement able form

4. Immediately drive your weight into your heels to angle aback up to alpha position

Tip: Appoint your amount and glutes throughout; application your accoutrements for balance.

Sumo broad x 20 pulses

• Muscles involved: Glutes, hamstrings, quadriceps, abs, lower back

• Resistance band: Tie the bandage aloof aloft your knees

Directions:

1. Stand beeline with your amateur aloft your hips, anxiety added than shoulder-width afar and toes hardly angry out

2. Drop your achievement aback and bottomward befitting your knees abaft your toes and achievement with your abate in line, so your knees don’t collapse inward

3. Go as low as you can while advancement able anatomy and hold

4. Keeping the broad level, assassinate baby beating movements up and bottomward for the adumbrated bulk of reps

Tips: Accumulate your close continued and amateur aback and bottomward abroad from ears. Advance a beeline aback and accumulate your glutes affianced at all times.

Superset 3: Core

Plank jacks x 10 reps

• Muscles involved: Abs, shoulders, glutes, triceps

• Resistance band: Tie the bandage calmly aloof aloft your ankles

Directions:

1. Place your easily on the attic beneath your amateur with your legs beeline behind, anxiety calm and toes coiled under

2. Tense every beef to accumulate your anatomy in a beeline band from your arch to heels

3. Keeping your amount engaged, jump your anxiety afar as advanced as you can

4. Jump your anxiety aback together

Tips: Accumulate your achievement as still as accessible and don’t bore into shoulders.

Shoulder curtains x 10 reps

• Muscles involved: Abs, shoulders, glutes, quadriceps, hamstrings

• Resistance band: Tie the bandage calmly aloof aloft your ankles

Directions:

1. Place your easily on the attic anon beneath your amateur with your legs beeline behind, anxiety calm and toes coiled under

2. Tense every beef to accumulate your anatomy in a beeline band from your arch to heels

3. Keeping your amount engaged, lift your appropriate duke and tap your larboard shoulder

4. Place the appropriate duke aback assimilate the attic and lift your larboard duke and tap your appropriate shoulder

Tips: Accumulate your arch aloof with your button bottomward and your achievement as still as accessible — don’t bore into shoulders.

Superset 4: Glutes

Glute arch x 10 reps

• Muscles involved: Glutes, hamstrings, lower back, abs

• Resistance band: Tie the bandage aloof aloft your knees

Directions:

1. Lie on your aback with your knees angled and anxiety collapsed on the floor

2. Press your weight into your heels and appoint your glutes to accession your hips

3. Lift your achievement until your anatomy forms a beeline band from your shoulders, achievement to knees

4. Squeeze your glutes at the top of the movement

5. Lower your achievement aback bottomward and acknowledgment to alpha position

Glute arch pulses x 20 pulses

• Muscles involved: Glutes, hamstrings, lower back, abs

• Resistance band: Tie the bandage aloof aloft your knees

Directions:

1. Lie on your aback with your knees angled and anxiety collapsed on the floor

2. Press your weight into your heels and appoint your glutes to accession your hips

3. Lift your achievement until your anatomy forms a beeline band from your shoulders, achievement to knees

4. Squeeze your glutes at the top of the movement

5. Hold the glute bridge, advance the acme of your lift as you assassinate baby beating movements outwards with your knees

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