JOIN THE BAND TO UNLEASH MORE MUSCLE

A resistance band is good for more than just mobility – it’s among the most versatile pieces of kit at your disposal. Set a stopwatch running and perform these contrasting supersets of your staple bodyweight moves, designed to activate both your fast- and slow-twitch muscle fibres for extra growth and elevated endurance. It’s time to stretch yourself

01a \ RESISTED PRESS-UP 5 ROUNDS, 30SEC MAX REPS

Make regular press-ups more challenging by crossing a band across your back and looping your thumbs through each end. Assume the press-up position ( A). Lower yourself ( B), then press up, hard – the extra resistance will activate more muscles in

your upper body. Stick with it for 30 seconds.

01b \ ASSISTED PRESS-UP 5 ROUNDS, 1MIN MAX REPS

Go straight into your assisted press-ups without rest. With your resistance band tight around your forearms, set up at the top of a press-up ( A). Lower yourself until your chest almost touches the floor ( B). Using the spring of the band, you’ll find it much easier to press back up. When the minute is up, rest for 90 seconds, before beginning round two.

02a \ PULL-UP 5 ROUNDS, 30SEC MAX REPS

This will push your body to its limit. With your arms straight below the bar ( A), lift your head above it by squeezing your back and biceps ( B). If one rep is a struggle, perform jumping pull-ups, in which you jump up to the bar, then slowly lower your body under control.

02b \ ASSISTED PULL-UP 5 ROUNDS, 1MIN MAX REPS

As with the press-ups, a band makes pull-ups easier, so use this move to perfect your form. Wrap a band around the bar, looping the other end around your feet ( A). The band will help you to raise your chest to the bar ( B). Lower under control. Again, 60 seconds’ work, then rest for 90 seconds before round two.

03a \ RESISTED SQUAT JUMP 5 ROUNDS, 30SEC MAX REPS

Keeping your legs under tension quickly builds power. With the band around a fixed object behind you, wrap the other end around your hips and step away. Lean slightly forward as you squat ( A), then explode up, jumping as high as you can ( B). Cushion your landing with bent legs. Push it for 30 seconds.

03b \ AIR SQUAT 5 ROUNDS, 1MIN MAX REPS

Step out of the band and switch to bodyweight squats. Stand with your torso upright ( A), then drop your hips back to sink into a deep squat ( B). Hold for a second, before pressing through your heels to stand up. Go hard until the minute is up – 90 seconds of rest await you, so hold nothing back.