The Holiday season is currently in full swing! You might find yourself rushing around for last minute gifts, eating one to many cookies, traveling to see friends and family, or just simply too caught up on time to go to the gym. So, to help you stay active with all the craziness going on in your life during this time of year; I put together some simple workouts you can do with "1" exercise band!
Here's how this works...
1.) Make sure to warm-up!
Check these links below to help give you ideas on how to properly warm-up...
2.) Pick one exercise from each category that suits you best (If you're not sure which ones to choose email me at firstname.lastname@example.org and I will help you pick your 5)!
3.) Perform the exercises for 6-10 reps or 6-8 Breaths depending on which exercise. Feel free to contact me if you have any specific questions on reps.
4.) Perform these in a circuit and in the order listed below. About 3-5 rounds through depending on how you feel.
5.) Have fun, these should not take more then 30 minutes!
1.) Upper Body Press w/Superflex Band
-Standing Band Over Head Press
-Resistance Band Push-Up or Just normal push-ups
-Supine Band Bench Press
-HK Single Arm Band Pressout
2.) Squats w/Superflex Band
-Overhead Band Squat
-Band Resisted Split Squat
-Single Leg Band Squat
3.) Core w/Superflex Band
-HK Anti-Rotation Press
-Standing Anti-Rotation Press
-Standing Anti-Rotation Press w/Hold
-Standing Anti-Rotation Press w/Up and Down
-Standing Anti-Rotation Press w/Anti-Lateral Flexion
-Push Up Hold w/Band Resistance
4.) Upper Body Pulling w/Superflex Band
-HK Single Arm Row
-Split Stance Single Arm Row
-HK Single Arm Front Pulldown
-HK Single Arm Wide Grip Pulldown
5.) Hip Hinge w/Superflex Band
-Hip Lift w/Band Resistance
-Single Leg Deadlift w/Band
-Bilateral Deadlift w/Band
1.) Skiers - 20 reps on the minute for 5-10 minutes straight!
2.) Side Shuffles - Side shuffle for 15 seconds each way then rest for 30 seconds in between! Repeat for 4-8 times each way.
If you want handles, a door harness, or just simply more bands here are some links below!
The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this was put together for educational purposes. It’s important for participants to have full knowledge, understanding, and appreciation of the dangers involved with physical activity.
Brandon is a Personal Trainer in Greenwich, CT.