We’ve all seen resistance band walks or donkey kicks. But you haven’t seen these totally new, totally scorcher, hybrid moves

What’s so special about a resistance band? It’s not a heavy barbell, dumb-bell or techno bike – it’s just a band, right? Wrong! It’s the base of a workout that takes some bog-standard moves and turns them into powerhouse exercises that will get your entire body firing on every cylinder. The band is an excellent tool for stability, mobility and explosive or power training, fundamentals for other movements, and these drills will take your training to the next level. The focus is not for this to be a workout, but for it to improve other fundamental movements over time. Incorporate them into your usual workouts, or do them as a stand-alone session to focus on technique and improving your range of motion. 

Break each movement up into 5-minute rounds. Focus your rep range between 5–10 per side – try to get in as many sets within the 5 minutes. Recover for 1 minute between exercises. Use your recovery time to prepare for the next movement.

What you will need:
2 x resistance bands

2 x kettlebells

1 metre long pipe or rod (a broom stick works well too) 

1. Kettlebell swings

It’s good practice to start on a lighter kettlebell or a band with a lower resistance and build up your intensity level.

2. Squat press

Use this exercise as a great dynamic warm-up when building up to the more complex movements.

3. Single upright rows

When the kettlebell travels up and down,  make sure it follows the same line for every rep.

4. Kneeling single-arm press

Instead of going heavy, choose a lighter kettlebell and focus on achieving the full range of motion in the shoulder joint and on stabilising the shoulder.

5. Good mornings

The more you perform this exercise, the looser your hamstrings and glutes will become. 

6. Overhead stability walks

The point is not to get your arms up, but to keep them up and stable, without the kettlebells flying everywhere, for a period of time. 

7. Pistol squats

This is a fun but challenging exercise. It tests overall single-leg strength and mobility of the hip joint

8. Overhead lunges

Up the intensity by having only one arm overhead. If your left foot is on the band, use your left arm.

Words: Ray Toefy | Images: Unsplash