I’m With The Band
No weights on hand? No problem! If you have a simple resistance band, then you’ve got a powerful toning tool. Here are a slew of exercises to put it to good use.
Squat with Reverse Band Fly
Stand with feet wider than shoulders and ends of band in hands, arms extended in front of you at shoulder height, palms down. Choke up on band until it’s taut. Squat as you bring arms out [shown]. Return to start; repeat. Do 10 reps.
Curtsy Lunge and Sword Draw
Hold one end of the band in your right hand, the other under your right foot. Cross your left leg behind you and drop into a curtsy lunge. Lift your right elbow diagonally, fist in front of your shoulder. Without moving your upper arm, raise your fist. Pause, then slowly lower to start. That’s one rep. Do 10 to 12 on each side.
Triceps Push-Up
Start in modified push-up position (back straight, abs engaged, knees, and lower legs on mat). Place resistance band across back and hold an end tightly under each hand. Put hands about 5 inches apart on mat and lower chest toward floor, keeping elbows by sides. Push back up into band; hold for 4 seconds. Do 10 reps.
Butt Blaster
Loop the band around the bottom of your right foot and hold both ends firmly in right hand as you kneel on all fours. Keeping torso still, extend right leg behind you at hip height, foot flexed. Return to start without letting knee touch floor, and repeat. Do 12 reps on each leg.
Press and Stretch
1 Holding an end of a resistance band or tube in each hand, lie faceup with knees tucked to chest and place center of band around feet. Extend legs up, feet flexed, and rotate thighs, knees and toes out from hips; heels stay together.
With elbows on floor, wrists straight and abs pulled in, inhale and draw knees toward chest and out to sides, keeping knees wide and heels together. Without letting back arch, exhale and return to starting position, extending legs out 45 degrees from floor, heels together. Do 10 to 12 times.
Side Plank Lift
Wrap center of the resistance band around feet and hold end in left hand. Balance on right forearm and outside of right foot, feet stacked and hips lifted so body is straight from heat to feet. Bring left hand next to left side, elbow bent and pointing up. Keeping torso still, raise left leg as high as you can, then slowly lower leg to within a few inches of bottom foot (hips stay up the entire time) and repeat. Do 10 to 15 reps on each side.
X Wrap
Sit on floor with legs in a V position. Wrap band over quads and under hamstrings (forming an X), and hold an end in each hand. Engage abs, keeping back straight and chest lifted, and raise legs about 1 foot off floor. Pull on band as you push legs out to sides, then back in. Do 15 reps without lowering legs.
Bicycle
Attach an end of a resistance band to each ankle so there’s little slack when legs are extended on the ground. Lie face-up with hands behind head. Lift head, shoulders, and feet off the ground. Draw right knee in as you turn your upper body to the right and draw left elbow toward knee. Switch sides to complete 1 rep. Do 15 slow, then 15 fast.
Get Moving!!!
Always living with passion,
Sammie
