Bands Ah Make Her Dance, Part II

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"I just want to see you work it..."

-Justin Timberlake

We kicked off the month touting the benefits of resistance training. From increasing muscle strength, to allowing new planes of movement, resistance band routines should regularly be apart of your training program. 

This week, we are coming back for round two with a full-body resistance workout for you to try.  Many of the exercises included are compound movements, meaning they are putting multiple joints and muscles to work at one time. These are effective because they allow you to do double the work in a shorter time period, leading to a more intense and effective workout. 

Check out the full-body blast below. Scroll past the image for full descriptions of each move. Give these two circuits a try this week and let us know what you think!  


How-To Do the Exercises:

Standing Bicep Curl

  1. Stand on the resistance band with your feet shoulder width apart.
  2. Hold the handles in front of your shoulders with your palms facing away from you.
  3. Move your body down into a squat while keeping the handles in front of your shoulders
  4. As you rise, keep your weight in your heels, tuck your tailbown under, and press your arms overhead

Hinged Row + Tricep Kickback

  1. Stand on the resistance band with your feet shoulder width apart.
  2. Hinge at your hips so that your back is at a 45 degree angle
  3. Pull your elbows in line with your waist and straight up for the hinged row
  4. Extend your arms backwards and lock your elbows out. Hold for a second and then return back to start.

Lateral Band Walk

  1. Stand on the resistance band with your feet shoulder width apart and squat about halfway down.
  2. Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
  3. Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position.
  4. Step to the right 10-12 times, then reverse directions stepping to the left 10-12 times; you really want to feel the muscle burn. Repeat.

Seated Row

  1. Sit with your legs extended straight in front of you and wrap the bad around the middle of your foot. You should have one handle in each hand with your palms facing each other, and sit with your back straight.
  2. Your arms should be straight in front of you.
  3. Bend your elbows and pull the band toward your waistline. You should feel the movement in your upper back and shoulder blades.

Split Stationary Lunge + Curl

  1. Start with your feet hip-width apart and step one foot forward, coming into a wide stance with both feet pointing forward and your back heel lifted off the ground. The band should be beneath your front foot.
  2. Bend your knees, lowering until both legs form a 90-degree angle. As you lower, you will allow the band to slack.
  3. Allow tension back in the band as your rise and curl your lower arm toward your bicep muscle.
  4. Return to starting position. Complete 10-15 reps on your right leg, then switch to your left leg forward and repeat.

One Arm Rear Fly

  1. Start on all fours with your knees in line with your hips and your hands in line with your shoulder. The band will be underneath your palms.
  2. Your right arm will hold the band stationary while you pull the band with your left arm to the side and in line with your shoulder. You want there to be tension in the band. 
  3. Complete the movement for 10-15 reps. Then switch to your left arm holding the band and right arm completing the movement.