One of the lovely people over at Snapguide requested that I do a workout only using resistance bands. Oh how I love requests, and I really love this one! Making a workout that only used resistance bands was so fun and I got to learn some great moves that have worked muscles I was not sure existed!
Resistance bands are great for toning muscle and increasing both strength and flexibility. This workout is comprised of one circuit that should be done twice with a one minute break between each. I recommend starting 5 lb. resistance bands and increasing from there as needed. Start with a two minute warm up jog, then complete each exercise for one minute with a one minute break between circuits.
This workout should take about 20 minutes and burn 200+ calories!
Squat Press
Get ready to feel it in your arms and legs and abs (shoulders knees and toes). Start in squat position with feet shoulder width apart and resistance band evenly under feet. Hold the ends of the resistance band in each hand. Squat down and stay in squatting position while you raise hands above your head. Rise back up and continue for one minute.
Lunge with Bicep Curl
These are quite popular in the resistance band world, because they are awwwsommeee! Place the resistance band under your right foot with the ends in each hand. Complete a lunge on your right side, but stay in the lunge position and complete a bicep curl. Come back to starting once the curl is completed and continue with right leg lunges for one minute. Switch to the left leg in the second circuit.
X-Extensions
Oh I love these. We have covered these wonders before in the Calorie Burn Workout, but not since then. Start with legs hip width apart with resistance bands evenly under each foot. Place the left side of the resistance band in the right hand and visa versa. Raise your arms above your head at a 45 degree angle so the band forms an "X" in the center. Come back to starting and complete as many as possible in one minute.
Resistance Band Push-Ups
These will take your push-ups to the next level, for reals! The first time I did this was rough, and not just because they are tough... Learn from my experience and wrap the band around your back and between your chest and inner arms. This will make sure it does not roll up and get knotted in you hair. Yea, that was a great workout...
Hold the band tight in each hand so it is stretching when you rise up. Complete as many of these bad boys as you can in one minute, then you can cry a little.
Side Lunge Pulls
I have recently come across these and love them! Place the left foot on the middle of the resistance band and hold the outer end with the left hand. Complete a side lunge with the right leg and pull the left arm across your body so you rotate to the right while extending your arm. Come back to starting and complete as many as possible in one minute. Alternate to the left side in the next circuit.
Be sure to only rotate your body during the lunges, keep the stationary leg, stationary.
Fly-Back Kick-Back
This is wonderful for the back and legs. It is a variation on the usual fly backs but with a band instead of a band. Place left foot on the middle of the band and stack right foot behind. Hold the ends of the bands with each hand and lift right leg back as you bend body forward so you are in a "T". Lift arms our to the side so that are on the same plain as your back, hold, then return to starting. Complete as many as possible in 1 minute, then alternate to the left leg in the next circuit.
X-Wrap
Hello thigh-master version 2.0! Lay on your right side with legs stacked on top of one another and straight out. Wrap the resistance band once around your ankles and tie a knot in it so there is only a small amount of slack when ankles are together. Lift the left leg up as high as you can while the right leg remains on the ground. Complete as many as you can in 1 minute, then complete for the right leg in the second set.Pelvic Push
This will work your thighs, bum, and lower abdominal muscles. Lay on your back with legs bent and feet flat on the floor. Place resistance band over your pelvis with hands on either side holding the resistance band to the ground. Make sure the band is tight, then raise pelvis off the ground so only your shoulders are touching the floor. Hold, then return to starting position and continue for one minute.
