We’re bringing again an oldie’, however a goodie’ at this time girls — the resistance band!!
Resistance band exercises have ALWAYS been a well-liked theme right here on the Stay Match Ladies, and I wished so as to add one other to combine. This exercises is a TOTAL physique exercise that may work all these main muscle groups and get that coronary heart pumping too!
You’ll really feel these biceps, legs, booty, and even these abs on this one — I do know you’ll adore it! Plus as a result of it’s a full physique exercise, it’s nice to do whereas touring — all you want is a set of resistance bands and you will get an awesome exercise in ANYWHERE!
My Gear:
Yoga Design Lab Combo Mat (in Chevron)
Resistance Bands
Outfit:
Discover your PRINTABLE obtain HERE!
- Squat + Overhead Press – Begin together with your toes shoulder width aside and the band underneath the arches of the toes — actually be sure you’re urgent down exhausting to carry it in place! Maintain onto the handles, and convey them as much as a goalpost place, together with your palms ahead. Sit your booty again, into a pleasant low squat, after which press up via your heels, squeezing your booty on the prime. As you press as much as standing, additionally press the arms straight up overhead working the shoulders. Full 15-20 repetitions.
- Bicep Curls – Hold the band underneath the arches of your toes, and convey your toes hip distance aside. Decrease the arms down by your sides, bringing your palms going through entrance. Hold your elbows tucked in by your waistline as you curl the handles up in direction of your shoulder, participating the biceps. With management, decrease the arms again down and repeat 15-20 occasions.
- Lunges – Hold the band underneath your RIGHT foot, and step your LEFT foot again behind you in an enormous lunge place. Curl the band as much as maintain the band in a isometric bicep curl. Bend via each knees and decrease down into your lunge place ensuring each knees are bent at 90 levels, and your entrance knee is straight over your heel. Use the hamstrings and booty to press again up, and repeat. Full 15-20 repetitions with the RIGHT leg in entrance, after which change sides.
- Facet Steps – Place the band again underneath each toes, and this time cross the band in entrance of you making an “X” with the band. Maintain on to the handles together with your palms going through in in direction of you, and row the elbows up as excessive because the shoulders, and maintain. Retaining the shoulders up, step the RIGHT foot out to the facet, after which with management, step the LEFT over to satisfy it. Take about 5-10 steps to the RIGHT, after which repeat again to the left. Full 20-30 steps complete ensuring you’re even on either side.
- Shoulder Row – In your final facet step, preserve the band crossed, after which lengthen the arms again down, straight and row the elbows again up. Consider pulling the shoulder blades down your again, and preserve your neck relaxed. Full 15-20 repetitions.
- Facet Plank + Rear Shoulders – Come down in your palms and knees and choke up on the resistance band, holding on to the tubing. Step the toes out right into a full plank in your palms, together with your palms holding the band. Place your weight in your RIGHT arm as you pull the band as much as the sky with the LEFT arm, right into a facet plank place. Decrease again down, and repeat 10-15 occasions earlier than switching sides.
- Booty Kickbacks – Keep in your palms and knees and maintain the band just below the handles. Place the band throughout the arch of your RIGHT foot, and raise your knee about an inch off the bottom. Use the booty to press the RIGHT leg again straight squeezing the booty on the prime. With management, bend the knee again in and repeat for 15-20 repetitions, earlier than switching sides.
Discover your PRINTABLE obtain HERE!
Have an awesome week girls! ︎
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My Gear:
#Complete #Physique #Resistance #Band #Firming
