Overview
- Exercises: 30
- Total Sets: 4
- Total Minutes: 30
- Best For: Cardio, Muscle
- Body Targets: Abs, Core, Total body
This 30-minute workout shreds fat, gets your heart pumping, and challenges every muscle from your head to your toes. It’s perfect for guys on the go, because the only equipment you’ll need is a resistance band.
Circuit #1 works your core muscles and raises your heart rate. Circuit #2 works your lower-body muscles, and circuit #3 works your upper-body muscles.
Perform circuit #1 twice, then perform circuit #2 once, then perform circuit #3 once.
You can also perform each circuit individually as a mini-workout or a finisher.
1. Circuit x2
1. Band Jack Chest Press
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2. Band Jack Pull Apart
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3. Band Overhead Press
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4. Band Jack Curl
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5. Band Mountain Climber
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6. Band T Plank
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7. Band Split Thruster
Max Reps
For 20 Seconds
Rest 10 Seconds
Directions: Left leg forward
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8. Band Split Thruster
Max Reps
For 20 Seconds
Rest 10 Seconds
Directions: Right leg forward
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9. Band Split Squat and Pull Apart
Max Reps
For 20 Seconds
Rest 10 Seconds
Directions: Left leg forward
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10. Band Split Squat and Pull Apart
Max Reps
For 20 Seconds
Rest 10 Seconds
Directions: Right leg forward
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2. Circuit x1
1. Band Hip Raise
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2. X-Band Walk
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3. Band Single-Leg Hip Raise
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left leg
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4. Band Single-Leg Hip Raise
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right leg
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5. Band Single-Leg Hip Hinge
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left leg
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6. Band Single-Leg Hip Hinge
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right leg
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7. Cross Band Split Squat
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Left leg
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8. Cross Band Split Squat
Max Reps
For 45 Seconds
Rest 15 Seconds
Directions: Right leg
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9. Band Reverse Lunge
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10. Band Front Squat
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3. Circuit x1
1. Band Bear Crawl In Place
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2. Band Pull Apart
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3. Band Pushup
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4. Band Face Pull
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5. Band Front Raise
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6. Band Upright Row
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8. Band Hammer Curl
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9. Band T Pushup
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10. Resistance Band Bent Over Row
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