You packed a resistance band, right? Sit somewhere where you can see a running clock. You have four moves to make; aim to complete as many reps as possible in 30 seconds before moving on to the next move. Once all four are in the bag, rest for 30 seconds and repeat for four total rounds. Keep your form tight and your tempo controlled – it’s the pushup you’re chasing, not the max rep count. Let’s maximize your hard-earned gains.
01/ hit the bridge
Start with this twist on a basic movement. Get into a push-up position with a resistance band across your lower back, anchored under your hands. Lower your chest to the ground before explosively pressing yourself against the tension of the band. Keep the hips up and the core tight for a punch to the chest and abs.
02/ pull party
Hold the band just below chest height. Adjust your grip so that there is tension in the band when your hands are inside shoulder width apart. With arms straight and shoulders horizontal, pull the band explosively until it touches your chest. Reverse and repeat in quick succession. Do not shrug your shoulders or bend your elbows. Continue for 30 seconds.
03/ Lateral thinking
It’s time for rock shoulders. Lower the band, place both feet in the loop and hold the other end at your side. Raise both arms laterally until they are parallel to the floor. Pause and drop. A slight bend in your arms is okay, but make sure your hands are moving away from your body sideways, not in front.
04/ Right to bear arms
The final push – or pull, rather. Bring your arms to your sides and adjust your grip until there is tension in the band as your arms hang freely. Curl both hands toward your chin, rotating your thumbs outward at the top of the rep. Squeeze your biceps as hard as possible in the high position and lower them under control. After 30 seconds, let go of your bracelet, give it a shake, and rest before the second round.