How to get stronger in 1 minute

Looking for a quick workout because you're short on time, want to maintain your fitness level while on vacation, or need to restart your workouts after a break? 

You'll want to try this band workout. 

In just 10 minutes (1 minute hard exercise), you can get the benefits of 50 minutes of traditional endurance training and build strength with these whole body exercises. 

We've combined strength training with resistance bands and interval training to give you a full body workout that benefits your brain health (mood) and body (strength + heart health) with less wear and tear on your joints.  The bands also travel easily so you can do this workout anywhere. 

Get ready to mix it up and challenge yourself with this routine.

PREP TIPS:
** The strength of your band should be enough resistance that you can move through the exercise with good form but not easily. 
**  Always take a day off in between interval training workouts to rest or do another form of exercise so your body has time to recover fully.
**  Make sure you've got the all clear from your physician to do interval training if you have any health issues or are new to it.
** Always use good form when doing the exercises.  Do the moves in front of a mirror or window where you can see your reflection if you can't feel how your posture is with each movement.  If you notice you are getting sloppy, stop or regroup to avoid injury.

THE WORKOUT:
Duration: 10 minutes with just 1 minute of hard exercise

Workout Plan Overview*:
1.  Warm up with some light physical activity for 3 minutes at an easy pace.
2.  Band exercise:  do squat press exercise as in picture #1 for 20 seconds or until your legs burn.
3.  Rest for 1-2 minutes.
4.  Band exercise:  do overhead press exercise as in picture #2 for 20 seconds or until your arms burn.
5.  Rest for 1-2 minutes.
6.  Band exercise:  do chest press exercise as in picture #3 for 20 seconds or until your chest/arms burn.
7.  End with a 2 minute cool- down.
 
PRO TIPS:
** If you want a longer workout, warm up then repeat steps 2-6 for one to two more rounds before cooling down (i.e. each band exercises repeated 2-3 times).
** Aim to repeat this 1 minute workout 3 times in a week with days off between interval days to boost both your endurance and strength.
** Engage your lower abdominals and pelvic floor muscles:  pull your belly muscles up, in and back.  Think pubic bone to your lower back (where your belt would sit in the middle of your low back).  It's a diagonal pull up, in and back that you're aiming for.
**  Keep your head in line with your spine, chest lifted, and shoulder blades pulled down and in toward your back pockets (think arm pits to hips) and lower ribs pulled in even when pressing overhead.
**  Breathe: don't hold your breath during the exercises.
**  Don't lock out your elbows or knees during the movements.  Keep a slight bend at end range.
** Stop if you feel pain.  You can feel a burn but sharp pain is not OK.  If you have pain, modify with possibly lighter band or less movement or check your form.  If that helps, keep going.  If it doesn't, STOP.

1.  SQUAT PRESS WITH BAND:

• Step inside the end of your band and grab the middle section with both hands. 
• Squat to bend knees until you can't see your toes.
• Straighten your legs while holding the band and press hips forward at the end of the movement. 
  
• Squat down again and repeat 20 seconds or until it burns as fast as you can with good form. 
  
• Control the movement each direction.
  

2.  OVERHEAD PRESS WITH BAND:

• Place feet on one end of band in a squat position.
  
• Hold the other end of band at shoulder height.
  
• Straighten legs while keeping hands at shoulder height.
• Press hands up toward ceiling until elbows are almost straight or as far as you can (hands should be slightly wider than shoulder width).
• Slowly lower hands toward shoulders then bend knees and lower into squat position.
• Repeat 20 seconds or until it burns as fast as you can with good form. 
• Control the movement each direction.

3.  CHEST PRESS WITH BAND:

• Place band behind your upper back with while holding ends in front of your chest.
• Press hands forward level with shoulders until your elbows are straight.
• Press hands together at the end of the movement.
• Slowly return hands to start position.
• Repeat 20 seconds or until it burns as fast as you can with good form. 
• Control the movement each direction.
  

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Now you’ve got a summer fitness hack to keep your mind and body healthy while you’re having fun in the sun.
Team Core Power

P.S. Not sure what to do after a run or on your recovery day?  Download and test out this 3 minute Active Recovery Yoga Routine for Runners.

*Modified from the book: The One Minute Workout by Martin Gibala, Ph.D. For intensity guidance, refer to the Modified Borg RPE (Rating of Perceived Exertion) Scale from 1 (extremely easy)-10 (extremely hard- max effort).