15 1/2 Minute Bands and Bench Workout - UMC (Ultimate Muscle Confusion )
Channel: Coach Bobby Bluford
Date: 2017-11-08

All you need for this workout is a Heavy Resistance Band (and possibly a Medium Resistance one for the Arm Work), and a stair, box, or bench to step up onto.

WORKOUT DETAILS
:45 Resistance Band Lunge - Right Leg
:30 Resistance Band Lunge Bounce- Right Leg
:30 Step-Ups- Right Leg
:30 Quick Step-Ups- Right Leg
:45 Resistance Band Lunge - Left Leg
:30 Resistance Band Lunge Bounce- Left Leg
:30 Step-Ups- Left Leg
:30 Quick Step-Ups- Left Leg
:30 Sprint Sandwich
:30 Push-Ups
:30 Crunches
:30 Push-Ups
:30 Bicycles
:30 Push-Ups
:30 Knees-To-Elbows
:30 Sprint Sandwich
:30 Resistance Band Curls
:30 Resistance Band Kickbacks
:30 Resistance Band Pullovers
:30 Resistance Band Curls
:30 Resistance Band Kickbacks
:30 Resistance Band Pullovers
:30 Resistance Band Curls
:30 Resistance Band Kickbacks
:30 Resistance Band Pullovers
:30 Sprint Sandwich
:30 5 Burpees
:30 Sprint Sandwich
:30 10 Burpees


UMC (Ultimate Muscle Confusion) is a revolutionary fitness system created by Bobby Bluford.  A former college football player who has worked with hundreds of athletes, his approach combines two scientifically proven methods for fitness and weight loss- High Intensity Interval Training (HIIT) and Muscle Confusion.  UMC's uses random exercise selection in a non-stop, quick transition format to maximize both resistance and cardiovascular training.  The system addresses the major barriers that prevent people from being consistent with their fitness programs:

 "I don't have the time." 
"I don't have a gym membership or any equipment at home."
"I'm new at this and don't know what to do." 
"I'm always excited in the beginning, but then I get bored and lose motivation."