Good Morning!! I hope all of you are off to a great start for a fabulous weekend.
I have a fun workout to share with you today and the only piece of equipment you will need is a resistance band (and a chair for one of the exercises). This means that this workout is perfect to do in small spaces and while you are traveling. You can use a flat band (like Thera-Band) or tubing with handles at the end.
I've been using resistance bands a lot in my fitness classes lately- our facility has them, so why not use them? I used to think that these bands were kind of silly and not as effective as dumbbells, but I was so wrong! These bands really can work every muscle group in your body and they're available in many levels of resistance.
Try my Full Body Resistance Band Workout today!
*As always, please consult your physician to determine whether or not you are able to exercise. Listen to your body and take breaks as needed. Always start with a warm,
The details...
Standing Bicep Curl
Stand with feet shoulder-width apart with your feet
placed over the middle of the band. Grab each end of the band, starting with
your arms down at your sides. With palms facing in front of you, pull your arms
toward your shoulders by bending at the elbow until you get a good bicep
contraction. Slowly lower back down and repeat.
Tricep Kickback
Hold one end of the band in one hand and place your hand
at the top of your opposite shoulder. With your other hand, pull down the band,
keeping your arm close to your body, while extending your arm backwards to form
a straight line in a slow and controlled movement (just don’t hyperextend the
arm) Finally, bring the arm back in to the starting position and repeat. After
you finish the set, switch arms.
Lateral Raise
Stand with feet shoulder-width apart with your feet
placed over the middle of the band. Grip each end of the band with your arms
down at your side and palms facing in. With a slight bend in your elbows, raise
your arms straight out to the side to shoulder height. Slowly lower your arms
back down and repeat.
Forward Raise
Stand with feet shoulder-width apart with your feet
placed over the middle of the band and grip each end of the band at your sides
with palms facing in. While keeping your elbows soft, raise your arms out in
front of you to shoulder height. Slowly lower back down and repeat.
Bent Over Row
Stand over the center of the band with your feet
shoulder-width apart. Keep your knees soft and hinge forward at the waist with
your back flat, keeping your hips back. Grasp each end of the band and with
your elbows bent, pull the band up toward your hips, squeezing your shoulder
blades together until your elbows form a 90-degree angle
Seated Upright Row
Sit upright in a chair with your feet planted on the
floor. Take your band and place it under your thighs. Take each band and cross
it over to the other side to form a “circle” with your hands holding onto the
middle of where the bands are crossed. Lift your arms up, leading with your
elbows, until the band is nearly at your chin. Lower the band down to the
starting position and repeat.
Front Squat
Stand on the band with your feet slightly wider than
shoulder width and the center of the band between your feet. With one end of
the band in each hand, bring the top of the band over each shoulder into a
shoulder press as you squat down. Proper squat form: sit straight down as if
you were sitting in a chair, keep your chest up, abs engaged, and being mindful
as to not let your knees pass your toes. Rise back up to start position, while
lowering your arms, and repeat.
Clamshell
Secure a band around your legs just above your knees. Lie
on your back with hips and knees flexed to 90 degrees. Pull your knees apart
while engaging and squeezing your glutes for 2-3 seconds. Slowly return to
starting position and repeat.
Do you ever use resistance bands in your fitness routine? If so, what are your favorite exercises?
