Spartan Strength Band Workouts: Shoulders, Chest, Legs, Back, Arms, Core

Resistance bands have quickly emerged as the most effective, versatile fitness equipment in the industry. SGX coaches use them in their fitness classes in place of traditional weights; physical therapists use them to add a variable of resistance to muscle activations while rehabbing injuries; and fitness enthusiasts use them to add either assistance or resistance to their most effective lifts.

Whether you’re adjusting to at-home workouts with little-to-no equipment, or you’re a frequent traveler with limited access to a traditional gym, resistance bands are the easiest and most cost-effective tool to keep with you in order to keep your fitness training consistent. They’re easy to bring with you wherever you go and they take up minimal room. Resistance bands come in a variety of strengths, allowing for individuals of all skill and strength levels a safe alternative to traditional weight equipment.

The SPARTAN Strength Bands: What Are They?

As opposed to weights and other traditional strength equipment, these resistance bands can be utilized to mimic exercises for every muscle group. Because of the variable resistance, they will engage the core, recruiting the full kinetic chain with each exercise. This turns a traditional singular muscle group exercise into a total body exercise. Essentially, your body will not be able to perform any movement with a resistance band, unless the core is activated. This helps to eliminate compensations and biomechanical imbalances.

Over the next few {weeks, days, etc.}, we will be showing you how to target each specific muscle group with the SPARTAN Strength Bands. This will be a 6-part series targeting a different grouping of muscles each day. At the end of this series, you will be able to put together a full 6-day training program.

The Strength Band Arms Workout

As we move through every muscle group of the body, it is crucial that we touch on arm training. Arm training is necessary because your biceps, triceps, and forearm muscles would secondary in every upper body exercise we do. As obstacle course racers, we need our arms for all grip work out on the course.

For today’s SPARTAN Strength Bands program. We are focusing on arms.

Hammer Curl (3x8)

https://youtu.be/r0bpLs6cRPU

Single Arm Tricep Push Down (3x8)

https://youtu.be/AnSXl0Hg-7E

Overhead Single Arm Bicep Curl (3x8)

https://youtu.be/Yq10ur7o7gU

Diamond Push Up Press (3x8)

https://youtu.be/Ic8O5O1uHJQ

Reverse Curl (3x8)

https://youtu.be/3L5E0wUp0WA

Dips (3xFatigue)

https://youtu.be/KJBiZxxn1nc

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Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.