STRIKE UP THE BAND

The following full-body resistance band workout utilises the controlled resistance of bands to maximise muscle gain, whatever your level of experience

If you're new to strength training or coming back from an injury, resistance band workouts are an excellent choice. They can be a safer option than dumbbells and still achieve a similar stimulus. But bands can challenge you in different ways to free weights, too. Typically, the upper portion of the movement is harder, because that's when the band is stretched tight with the most resistance. Overloading the top part of an exercise in this way can create greater muscular activation.

This total-body session is divided into three supersets, and each exercise is given a prescribed time, rather than a prescribed number of reps. This combination will get your heart rate up, as well as revving your metabolism, the effect of which will be a full-body fat burn as well as increased muscle stimulus.

SUPERSET 1

1a. BANDED SQUAT

Time: 45 secs Rest: Go straight into 1b

• Loop one end of the band around the base of your feet.
• Cross your hip crease with the middle of the band.
• Loop the other end over your shoulders.
• Squat down with control, keeping your core braced and your shoulders retracted.
• Drive through your heels to stand, raising and tucking your hips.

1b. BANDED BENT-OVER ROW

Time: 45 secs Rest: 60 secs, then repeat la Sets: 3-4