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A Killer Resistance Bow Workout!

by Kelsey Coccimiglio on July 29, 2020

Have you seen our new Resistance Bow?!

Ok, if you have seen it… do you know how to use it? 😉

Our Resistance Band Bow is a new and unique product that might make some people scratch their heads. It’s somewhere between a mix of resistance bands and free weights, with excellent portability and versatility!

In this blog post, we’ll go over 6 moves you can do with the Resistance Bow and then throw it all together for a workout at the end!

Let’s go!!

The Moves

Presses

Stand with your feet set between hip- and shoulder-width apart. Stand inside the bow, with the band(s) across your back. Start with your hands at shoulder width, in front of your chest, and holding the handle of Bow. Keep your core tight and shoulders pinched back as you push your hands forward against the handle of the Bow. Complete a press by extending your arms fully. Return to start.

Rows

Stand with your feet in shoulder-width position and step on the resistance band(s), anchoring it to the ground. Keep a slight bend in your knee, a straight back, and bend your hips for your shoulders to come forward slightly.  Grip the handles of the bow with extended arms. Perform a row by pulling up and pinching your shoulders back, maintaining a tight core and squeeze your butt throughout. Bring your elbows up and back. Then return to start.

Deadlifts

Stand up straight with feet shoulder-distance apart, anchoring the band(s) on the ground under your feet. With your arms extended downward and in front of your body, grip the bow just outside your hips. Maintaining a straight back, bend at your hips and then your knees to lower the bow towards the ground, stopping at mid– to high-shin. Stand up by pressing your feet into the ground, and bring the bow back up by extending your knees, then your hips.

Glute Bridges

Lay on your back with your knees bent and feet flat on the ground. Put the bow across your hips and the band(s) under your feet to anchor in place. Raise your hips, pushing against the bow until you create a straight line from your knees to shoulders. Slowly lower your hips to start.

Front squat

Stand up straight with feet shoulder-distance apart, anchoring the bands on the ground under your feet. Pull up on the Bow to place it across your shoulders in front of your body. Drive your elbow up and in front of you so the bow rests on your shoulders/collarbone. Keeping your back upright, perform squats, pushing up hard on the bow as you ascend to standing again.

Bicep Curls

Stand up straight with feet shoulder-distance apart, anchoring the bands on the ground under your feet. With your arms extended downward and in front of your body, grip the bow outside your hips with your palms facing OUTWARDS. Maintain a straight back, bend slightly at your knees, and then pull the bow towards your chest to complete a bicep curl. Return slow and controlled back to start.

/ 1

The Workout

Set a timer for 6 minutes. This workout will be a recurring sets of 45 sec work 15 min rest sequences, alternating between movements.

Set #1

3 rounds of:
45 secs Presses; 15 seconds rest
45 sec Rows; 15 seconds Rest
For a total of 6 minutes
Rest 2 minutes before set #2

Set #2

3 rounds of:
45 secs Deadlifts; 15 seconds rest
45 sec Glute Bridges; 15 seconds Rest
For a total of 6 minutes
Rest 2 minutes before set #3

Set #3

3 rounds of:
45 secs Front Squats; 15 seconds rest
45 sec Bicep Curls; 15 seconds Rest
For a total of 6 minutes



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