If you have any questions, just ask, and we’ll respond within 24 hours.
2 MINUTE WORKOUTS
Continuous 2 Minute Band workout is a great way to:
1. Target regions of the body that may need additional development
2. Create simple metabolic band interval strength circuits
3. Develop fun partner band training workouts
4. Perform large group band only workouts
* Also as “finishers” at the end of a main workout
Solo Band Training
Option A – Choose 1 exercise and perform 5 to 8 reps with a 10 second rest between sets. Do as many sets as possible.
Option B – Choose 1 exercise and perform “20 : 10 Tabata”. That means 20 sec work, then 10 sec rest. That equals 4 tabatas in 2 minutes. Don’t forget to stretch the muscles worked afterward, as part of your cool-down.
Option C – Choose 2 Exercises and alternate between each exercise performing 5 reps of each exercise for maximum rounds
Option D – Perform a Unilateral exercise and alternate between sides for max rounds.
Partner Band Training
Option A – Choose 1 exercise and alternate between Partner A and Partner B. Perform 5 reps. Do for maximum rounds.
—————————————————————————————————–
1 band per person
Exercise Variables
30 sec on 30 sec off with a 60 rest after full circuit is completed
Complete 2 full circuits
Functional Upper Torso Strengthening
1. High Pulls (VPL)
2. Push Press (VPU)
3. Hammer Curls (VPL)
4. Bent over Row (HPL)
5. Tricep Overhead Press (VPU)
——————————————————————————
Locomotion Circuit
Set-up
Each person attaches their single band to a partner to create a double linked band set-up. (Also can go with independent stations by using linked bands attached to a stable structure)
Exercise Variables
30 sec on 30 sec off with a 60 rest after circuit is completed
Complete 2 full circuits
Exercises
1. Shuffle Right
2. Shuffle left
3. Backpedal
4. Continuous Stationary Run (running in place)
————————————————————————————-
Set-up
Have each partnership remain connected in the double band linked set-up
Exercise Variable
30 sec on 30 sec off (one partner goes while the other holds)
No additional rests until 2 full circuits are completed.
Exercises
Alternating Forward Lunge
Lateral Lunge Right
Lateral Lunge Left
Forward Reach with drop step right
Forward Reach with a Drop Step left
————————————————————————————-
Set-up
Partner up 2 double linked band set-ups of similar bands with 4 handles or 2
single bands with 4 handles
Exercise Variables
30 sec on 30 sec off (One partner goes while the other holds) – No rest until full circuit has been completed 2 times. Make sure individuals switch lead foot in
staggered stance on second set.
Exercises
Simultaneous Staggered Push (HPU)
Simultaneous Staggered Pull (HPL)
Simultaneous Staggered Bent Over Press (HPU)
Simultaneous Staggered Curls (HPL)
Simultaneous Staggered Overhead Press (VPU)
————————————————————————————
Set-up
Double linked band set-up. Partners put band over hips and prepare to run.
Exercise Variables
45 on 15 off – Rest 1 minute after first circuit. Complete full circuit 2 times.
Exercises
1. Run outs (Simple forward run and return – 3 yards with 2 bands linked
together)
2. Shuffle Right
3. Shuffle Left
4. Hip Turn and Go Right – Shuffle return
5. Hip Turn and Go Left – Shuffle return
————————————————————————————-
Set-up
Same set-up as locomotion phase
Exercise Variable
30 sec on 30 sec off (One partner goes while the other holds) – No rest until all
exercises are done 2 times. Make sure individuals switch staggered stance on
second set.
Exercises
Forward Alternating Lunge (as previously)
Lateral Lunge right
Lateral Lunge Left (as previously)
Split Jump Facing Toward Partner (Vertical jump – Scissoring Feet)
Split jump Facing Away from Partner
————————————————————————————-
Set-up
1 Band attached to a pipe or solid object with everyone exercising
simultaneously.
Exercise Variables
30 sec on 15 sec off – Rest for 1 min. after all 6 exercises are completed – Do 2
full circuits
Exercises
Single arm Staggered Push Right (HPU)
Single arm Staggered Push Left (HPU)
Single arm Staggered Pull Right (HPL)
Single arm Staggered Pull Left (HPL)
Single arm Staggered Bent over Press Right (HPU)
Single arm Staggered Bent over Press Left (HPU)
———————————————————————————-
Set-up
Same set up as above using 1 band.
Exercise Variables
30 on 15 off – complete all 5 exercises before taking a 1 min. rest. Complete 2
full circuits.
Exercises (Individuals should only cover about 2 yards or 2-3 steps)
1. Continuous Quick Feet Runs Forward (Keep feet moving continuously over 2
yard distance)
2. Continuous Quick Feet Backpedal (Keep feet moving continuously over 2
yard distance)
3. 2 Step Shuffles Right
4. 2 Step Shuffles Left
5. High Knee Run outs (2 or 3 steps only)
Recommend holder be facing partner if possible to avoid exercise person
stepping on holder’s foot.
——————————————————————————-
Set-up
Same set-up as above with bands remaining around hips. Hold 2 – 5 to 10 lb dbs in each hand
Exercise Variable :
30 sec on 30 sec off No stopping until all exercise are done 2 times.
Exercises :
Forward Alternating Lunge with Low reach to a Press
Lateral Lunge right with Snatch
Lateral Lunge Left with Snatch
Drop Step Lunge Right with Curl
Drop Step Lunge Left with Curl
————————————————————————
