Body Force Fitness

This week we have a bodyweight and resistance band circuit for our workout of the week. This is a great workout to do at home or when you are on travel and have limited access to a facility or equipment.  Give this workout a try this week.

The Workout

Complete both circuits

Circuit 1:  4 rounds, 10 Reps each

Lunge to Reach both Directions (ea. Side)

Sumo Squat to Stand

Lateral Lunge (ea. Side)

Circuit 2: 6 Rounds, 10 Rep w/Resistance Band

Banded Squats

Banded Chest Press

Banded Bent Over Row


250 Jump Rope or 25 Burpees


How to Perform the Bodyweight and Resistance Band Circuit


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

The Workout

This workout has 2 circuits. The first circuit is a bodyweight workout that is focusing on mobility. Perform 4 rounds of 10 repetitions of each exercise. The second circuit uses a resistance band for all exercises. Complete 6 Rounds of 10 reps each. For both of these circuits go slow, focus on mobility, and range of motion.

Make sure to challenge yourself!

The Exercises

Lunge to Reach: From the standing position, perform a forward lunge. While in the lunge position rotate away from your forward leg and reach for the sky. Return and rotate to the other side, then return to the standing position. Alternate 10 reps on each side.

Sumo Squat to Stand: Assume a sumo stance, feet wider than shoulder width apart, toes pointed outward.  Squat down and grab your toes or ankles. While holding your toes or ankles, straighten your legs. Return to the Squat position. Try to go a little deeper into the squat and get your legs a little straighter each rep.

Lateral Lunge: From the standing position, lunge laterally to one side, keeping your chest upright and proud.  Return to the standing position. Perform 10 reps on each side. Try to get deeper into the lunge as you progress.

Banded Squats: Start by placing a resistance band under your feet, with your feet about shoulder width apart. Stretch the resistance band up and over your shoulders. From here perform 10 good, deep, slow squats. Maintain a nice steady, controlled pace.

Banded Chest Press: Hold the ends of the resistance band in each hand. Wrap the band around your back about even with your armpits. From this position press both arms outward as if performing a push-up or bench press. Perform 10 slow controlled reps.

Banded Bent Over Row: While standing, place the resistance band under your feet and hold each side. Hinge forward at the hips with a slight bend in the knees. Perform 10 controlled rows pulling your hand up toward your midsection, elbows pointed to the sky.

Watch the demonstration video below.

Demonstration Video


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