Monday, December 10, 2018

Total Package Workout (Resistance Bands/Cardio)

**REMINDER:  Today is the deadline for messaging or sending me pics of your holiday displays/traditions to share in a post on the 18th!**

Back to our scheduled program.

With the holidays fast approaching, it can feel like your fitness goals have to take a back seat, especially if you have travel planned.  Not so!  This Total Package workout requires only a resistance band and your desire to not let cookies go to your hips.  It's the perfect workout to do on the road not only to maintain your stamina and strength but to work out any stress that might be creeping up on you.

As always, I must remind you  I am not a health professional and these routines should not be construed as medical advice.  Please speak with a medical professional before making any changes to your current routine.

One Arm Overhead Press
Put your foot on the band about halfway to two thirds through.  (Do an overhead press to test for proper resistance before starting.) With your left hand, next to your left shoulder, press the band upward until your arm is straight. Return to starting position. Complete reps, then complete on the other side.

Archer Lunges
With the band in your hands using half to one-third of the band, lunge forward with your left leg, extend your left arm and pull the band back with your right hand like you're going to shoot a bow and arrow.  Return to the starting position and repeat on the right side with lunges and archer pull which will count as one rep.

Squat Jumps (60 seconds)
With your feet shoulder width apart, start by doing a regular squat, then engage your core and jump up explosively.  When you land, lower your body back into the squat position for one rep.  To make it lower impact, make it a squat hop and come 1" off the ground or do calf raises with the squat.

Slow Bicep Curls
Stand with both feet on your resistance band holding the handles next to your hips with palms facing forward.  Slowly curl hands up to shoulders, squeezing biceps and keeping elbows pinned to your sides.   Slowly release arms back down to starting position making sure to go at the same speed going up and down.

Band Assisted Squat
Stand on band with feet shoulder-width apart.  Hold the handles next to your shoulders so the band is behind the back of your arms.  Slowly sit down sticking your booty out and back into squat position keeping your chest lifted.  Press back up through heels, squeezing your glutes.

Burpees  (60 seconds)

Start in the plank position with arms and legs long, hands shoulder distance apart.  Walk (or hop) both feet between your hands coming into a low squat. Jump straight up as high as possible, (or into a calf raise) go back to your plank position.  Repeat.

Tricep Extension w Curtsy Lunge
Stand on the band with your left (front) leg at the halfway point.  Cross right foot behind left leg landing on the ball of the back foot with both knees bent.  At the same time, you're stepping back with your right leg, holding the band bent behind your head, do a tricep extension pushing up as you're lunging back.  Repeat 10x then switch to the other leg.

Front Raise with Kickback
Stand on the band with your right foot at about the halfway point.  Do a tension test with your right arm before starting your reps by lifting the band in front of you to eye level with a straight arm.  When you find the right tension for your goals, slowly do a front raise while doing a slow kickback with your left leg.  Do 10 reps then switch legs.

Drop Jacks  (60 seconds)
Do a jumping jack then squat to touch the floor in between jacks.

Side Lunge with Lateral Raise
Standing on the band at the halfway point, do a tension test before starting your reps by lifting the band to the side to a tension that is comfortable for you.  Stand with your right foot on the band, and side lunge to the left and when you return to start, do a lateral raise on the right side.  Repeat for 10 then switch to the other side.

With your left foot standing halfway through the band, grab the handle and raise the band from your left hip across your body to above the right shoulder.  When returning to the hip, do a small squat at the end of the movement before repeating the exercise for 10 reps then switch sides.

Running with High Knees  (60 seconds)
Run in place with knees high as comfortably as possible.

Repeat this sequence three (3) times for full workout.

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1 comment:

  1. This is just good to have in your back pocket for any time you want a change of pace and of course while on the road. And bands are NO JOKE at all. I kind of dread those things because they are brutal, but really in a good for you way.


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