It’s no secret that our body is a tri-plane integrated creature that ultimately needs to have full mobility with stability in all planes, at all joint and in all muscles to, optimize function and performance.  This vary philosophy has been the emphasis behind all of my personal resistance band workouts as well as my performance and adult fitness boot camps for the past 15 years.  I never thought much about it until recently but after seeing how people lose their mobility and how so many individuals lack stability in the transverse and frontal planes, I think it has been a god sent for me to have stayed with this training approach.

 

With this tri-plane thought in mind, I recently went back into the band workout achieves and dug up one of my favorite cardio – strength workouts.  These are workouts where I use a locomotion exercise in conjunction with a strength exercise to maximize metabolic effort while challenging myself in all planes of motion using our most complex movement skill of locomotion.

 

You know I always have you do it before I share it.   So like always, I put myself through this workout to see if it was still the butt kicker I remembered it being.  It did not disappoint. Matter a fact it was so challenging I decided to break it into 3 separate workouts picking a new locomotion plane on each workout.    So let’s kick off this awesome tri-plane – 2 band workout series with the sagital plane first.

 

What is really cool about this workout is you can plug it into any interval workout sequence you wish.

 

 

• 20:10 – 4 exercise circuit x 4 rounds with a 1 minute break between rounds

 

• 30:30 – 4 exercise circuit x 5 rounds with no break

 

• 40:20 – 5 exercise circuit with the 5^th exercise being a core exercise

 

                    Or for you that want to really go for it…

 

• 50:10 – 5 exercise circuit where you add a lunge variation as the 5^th exercise

 

Your call…

 

Here is the final bonus of this workout… you need about a 5 foot x 5 foot area.  No more space excuses!  Get after it.

 

 

See you with the frontal plane version on Monday.

 

Reactive Training for Powerful Results

 

Dave Schmitz

www.resistancebandtraining.com

PS.. If you are looking for a great  christmas fitness gift the Total Fitness Package is a great option.  Order today and I will ship  on Monday.  Don’t wait because shipping gets crazy by Wedneday.

Tags: Band training for Cardio, band training workouts, Band Workouts, Dave Schmitz, interval strength workouts, resistance band training, strength training with bands

This entry was posted on Friday, December 11th, 2009 at 10:35 am and is filed under Fat Loss Band Workouts, Fitness Enthusiasts, Home Fitness Workouts, Personal Trainers, Speed and Agility training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.