WALLS, BANDS, AND BENCHES: ADAPTABLE WORKOUTS FOR CHAOS, LIMITATION, AND VARIETY

Adaptable Workouts Variety: Routines are essential for sustainable success, but sometimes your plan blows up. When this happens you must remember that exercise is too important to concede defeat. Sure, missing one day’s plan isn’t the end of the world, but it sacrifices the opportunity to adapt.

Paradoxically, it is often life’s limitations that prompt the most creativity and novelty. What happens when you get stuck at work but have 45 minutes to kill before that late meeting? What about when you are stuck at home with sick kids, or on the road resigned to that rinky-dink motel gym.

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The one that has mirrors to make it appear bigger than a bathroom. Maybe your routine has simply grown stale and in desperate need of variety. Whether you are short on equipment, short on time, or simply wanting to break out of your abundance induced rut, I’ve got you covered.

Read More: Gain Massive Size and Strength with this Pullover and Bench Press Combo

Each day’s exercises are grouped by a single piece of equipment that you’ll need. Regardless of whether you only have a wall, a bench, or an exercise band, there is an effective, fun training plan for you. In exploring the utility of each of these tools you’ll find greater mastery of training fundamentals and open yourself up to new exercises.

Wall Day- Adaptable Workouts Variety

Pick an exercise from each category. Assign reps and circuit these movements:

Squat/Knee DominantHinge/Hip DominantPullPushCoreDynamic
Wall Sits – x20-60 secondsHip Extension – x10-20 repsWall Isometric Row – x10-30 secondsWall Push-Ups – x5-20 repsRotational Side Plank – x5-20 reps/sideWall Mountain Climbers – x10-40 reps
1-Leg Wall Sits – X10-30 seconds/leg1-Leg Hip Extension – x5-12 reps/side Headstand Progression – to a technical failure Plank Jacks – x10-40 reps
   Handstand Progression – to a technical failure  
   Wall Walks – x5-10 reps (can add a push-up to each rep)  

Bench Day

Pick an exercise from each category. Assign reps and circuit these movements:

Squat/Knee DominantHinge/Hip DominantPullPushCoreDynamic
Squat to Bench – x5-20 repsLying Superman – x8-15 repsY-W-Handcuff – x10-30 repsHands Elevated Push-Ups – x5-20 repsDragons Flag – x5-15 repsBench Squat Jump – x5-20 reps
1-Leg Bulgarian Split Squats – x5-20 reps/leg2 Fee Glute Bridge – x10-30 repsLying Y Raises – x10-30 repsFeet & Hands Elevated Push-Ups – x5-20 repsReverse Crunch – x5-15 repsLateral Bench Hops – x5-15 reps/side
 1-Leg Glute Bridge – x5-15 reps/sideUnderhand Bench Rows – x8-12 repsHandstand Progression – to a technical failure  

Band Day Day- Adaptable Workouts Variety

Pick an exercise from each category. Assign reps and circuit these movements:

Squat/Knee DominantHinge/Hip DominantPullPushCoreDynamic
Band-Resisted Squats – x5-20 repsX-Band Walks – x5-12 reps/sideLow High Row – x10-20 repsBand Assisted Push-Ups – x5-20 repsPlank Row – x5-20 reps/sideSumo Squat High-Pull – x5-20 reps
 Donkey Kick Back – x5-12 reps/sideIso-Split Squat 1- or 2- Arm Row – x5-12 reps/sideBand Resisted Push-Ups – x5-20 repsPalloff Press – x5-12 reps/sideRotational Pull-Push – x5-15 reps/side
 Band Pull Through – x8-12 repsStraight Arm Pulldown – x8-15 reps1-Arm Vertical Press – x5-20 reps Jumping Jack Press
  Band Pull-Apart – x8-20 repsBand Front Raises – x5-12 reps Jumping Jack Curls
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Program for Yourself

Feel free to ignore rep prescriptions and set work to rest ratios for a circuit. For example, 30 seconds of work and 30 seconds rest before the next exercise. Complete as many rounds as possible in the time available.

You could also focus on stability and replace repetitions with isometric holds. For example, rather than doing multiple reps of Bulgarian Split Squats, simply pause at the bottom of a rep and hold for 15 seconds before the driving up (concentric phase).

This is a metabolically challenging style that requires total body tension and does wonder for movement quality. As with any exercise selection, you can adapt the style of your training to your goals and preferences. The sky is the limit.

If you liked these workouts then you might want to try my at-home workouts, The Will and The Way, or my at-gym program Push, Pull and Thrive. They’re just 4 weeks long, and I’ll be adding new programs over the coming months so you can build up a library of different options. It’s good to have options and to learn to make the right choices for yourself and my workouts are designed to help you do that.

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