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 Core Workout

Core training is the most essential component to any workout program. While our SPARTAN Strength Bands program utilizes our core with every movement we do, we also want to ensure that the core gets specific attention as well.

For today, we are manipulating our bands in a way that targets the entire core.

Power Lift (3x8)

https://youtu.be/T2IQyrRVtxk

Plank Knee Tuck (3x8)

https://youtu.be/ClxL-QT8-6I

Bird Dog (3x10)

https://youtu.be/XW5Ftg2JSKI

Half Kneeling Chop (3x10)

https://youtu.be/kWbEL3OU6lc

Paloff Press (3x10)

https://youtu.be/xPUPeH3jKxc

Ski Erg (8x20 seconds on x 10 seconds off)

https://youtu.be/bVDsgcYcnrk

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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.