While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.
At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.
Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the most recent session. This total-body workout uses three supersets to pack in a ton of work into a little time—once you’re warmed up, the routine is finished in less than 25 minutes. All you need for the routine is a wall, some room to work, and a resistance band. and a resistance band. Don’t have one handy? Check out this set from WODFitters.
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Ebenezer Samuel’s Superset Total-Body Banded Workout
Warmup
Bear Plank to Thoracic Rotation – 1 minute
Three-Way Superman Holds – 1 minute
Bodyweight Paused Glute Bridges – 1 minute
UPPER-LOWER Superset 1
Perform each exercise for 40 seconds, then rest for 20 seconds. Perform 3 rounds total.
Double-Explode Seated Row
Monster Walk to Squat
LOWER-UPPER Superset 2
Perform each exercise for 40 seconds, then rest for 20 seconds. Perform 3 rounds total.
Pause Pulse Split Squat
Hollow Body Band Alternating Press
UPPER-LOWER Superset 3
Perform each exercise for 40 seconds, then rest for 20 seconds. Perform 2 rounds total.
Superman Band Pulls
Wall Sit or Wall Sit March
Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.
Men’s Health
Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.
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