BANDS WILL MAKE HER...
resistance bands have been in the game for a while now. and rightfully so, they're a great way to up the ante to your run of the mill bodyweight exercises or, just straight up challenge your body in new ways to build multidirectional strength, endurance, and stability. on top of that, they're very affordable, which is ALWAYS a win in my book, ya feel me?
so, this week I'm comin' atcha hot with another creative whole-body circuit to help keep you moving at home during this continued quarantine, or to take with you once it's lifted and, we can go through with potential summer travel plans.
the layout of the workout is similar as this towel circuit:
create three mini circuits by picking three exercises from each category (core, upper body, lower body) and mixing & matching so there's one movement from each category in each circuit.
complete each exercise for 1 minute (or 2 minutes if it's working one leg at a time--1 minute on each side) back to back with little to no rest, and you'll complete the circuit for three to four rounds before moving on to your next circuit of three exercises.
try to limit yourself to a one minute break in between circuits IF you need it.
let's get moving!
mini band iso core
start laying on your back with your hips and knees at a 90 degree angle and the mini band wrapped around the balls of your feet.
engage through your core by slightly tilting your pelvis to flatten your lower back to the ground. keep this engagement as you push your right foot out to straighten your right leg while keeping your left leg at 90 degrees.
come back to center and then push out to straighten your left leg.
alternate pressing each leg out in a controlled manner being mindful that your lower back stays grounded.
make sure when you come back to center that your hips and knees remain at that 90 degree angle.
complete movement for one minute.
mini band twists
start on your back again with your hips and knees at 90 degrees and the mini band wrapped around your wrists.
activate your core to ground your lower back.
spread your arms apart so there's tension on the band and you feel your upper back engage.
keeping this tension on the band and your core engaged, twist your lower body towards the left, making sure to never let go of the engagement of your core.
come back to center and then twist to the right.
throughout the entire movement make sure to keep tension on the mini band with your arms while keeping your shoulders glued to the ground, and square to the ceiling.
mini band plank walks
start in a plank position with your feet hip distance apart and the mini band wrapped around your wrists.
separate your arms until there's tension on the band and your shoulders activate.
engage through your core by drawing your belly button towards your spine and slightly tucking your pelvis by squeezing your glutes.
keeping all of this engagement, start to take mini steps forward and back with your hands.
for added support take a wider stance with your feel or this can be done from the knees.
long band straight leg sit ups/roll downs
start laying on your back with your legs straight, arms up towards the ceiling, and holding the long band shoulder distance apart.
pull on the band until there's tension and you feel your shoulder blades engage.
keeping this tension, guide your arms above your head.
from here, squeeze your thighs to keep your feet on the ground and use the strength of your core to sit up while reaching your arms above your head and then reaching towards your toes.
lower yourself down in a controlled fashion--think rolling down the length of your spine--again keeping your core and thighs engaged so your feet remain flat on the ground.
mini band wall slides
start standing with the mini band around your wrists and your forearms on a wall with your elbows at 90 degrees.
spread your arms until there's tension on the mini band and you feel your shoulders fire up, really focusing on the space in between your shoulder blades.
as always, tighten through your core and keep the engagement throughout the whole movement.
keeping tension on the band and your forearms flat not the wall, slide your arms up the wall as far as you can without arching through your back.
slide back down continuing to tension the band until your elbows are back at 90 degrees.
mini band external rotations
begin in a kneeling position with your knees hip distance apart and the mini band around your wrists.
engage through your core and try to keep your elbows close to your torso while you separate your hands to externally rotate your shoulders.
be sure to keep your shoulders relaxed away from your ears and squeeze your shoulder blades together when your spread your hands.
mini band pull apart to lat pull down
from a kneeling position with your core engaged, and the mini band wrapped around your wrists, spread your arms until there's tension on the band.
keeping that tension, raise your arms above your head--until your arms are just behind your head--and then, spread the band wider while bending your elbows.
raise your arms back above your head, continuing to keep tension on the band, then bring your arms back in front of you.
long band bent over row
start standing on the center of the long band so there's equal length on either side.
hinge at your hips with a flat back and grab the band at a point where you can already feel the band tensioning with your arms extended.
activate your core, and while staying flat through your back and long through your spine, bend your elbows back like you're trying to get your fists on either side of your torso.
make sure to squeeze your shoulder blades together as you row back and to keep your head/neck in a neutral position.
extend your arms back to the starting point with control.
mini band glute kicks
start on all fours with the band around your knees.
make sure your hands are shoulder distance apart and knees are hip distance apart.
activate your core by drawing your belly button to your spine.
keep your core tight while you use the strength of your glute kick your left leg back with your knee bent at 90 degrees.
come back to center and then kick your left leg out to the left; again with your knee at 90 degrees.
alternate back and forth between the kicks in each direction.
make sure that your hips and shoulders stay square to the ground, and that your lower back does not arch while you kick in either direction.
If it does, that means you've relaxed through your core.
repeat for one minute and then repeat on the right side.
mini band single leg bridge with knee fall out
start laying on your back with your knees bent, hip distance apart, and the mini band around your knees.
engage your core and flatten your lower back to the ground.
place all of the weight in your right foot and complete a single leg bridge with your left knee bent at 90 degrees.
once at the top of the bridge pause and, with control, guide your left knee out to the left.
don't allow your right hip to lower while your leg falls out. keep your right glute active!
make sure your hips don't dip when your leg falls outward!
this requires you to stay engaged through your core to prevent from happening.
bring your leg back to center and then lower out of the bridge.
repeat for one minute and then switch sides.
mini band step to squat
start standing with the mini band around your knees.
step out to the right, far enough that you feel tension on the band, and sink into a squat.
step back to center and then step out to the left, and sink into a squat.
make sure you use the strength of your glutes to keep your knees from caving in and thereby losing tension on the band.
mini band side plank leg sweeps
get into a side plank with the mini band around your knees.
make sure you're engaged through your core before beginning any movement.
keep that engagement as you use the strength of your glute to lift your top leg up and sweep it forward to tap the ground in front of you, and again lift and sweep to tap the ground behind you.
keep your core tight to keep your torso stable while sweeping your leg back and forth.
complete for one minute before switching sides.
long band staggered romanian deadlift
start standing in a staggered stance with your left foot in front.
make sure you're standing directly in the center of the long band so there's equal lengths on either side of your foot.
hinge through your hips with a flat back and the majority of the weight in your front foot--particularly your heel--and a slight bend in your knees.
of course, keep your core engaged throughout the movement but, squeeze your glute and hamstring of your front foot to stand back up.
make sure when you're holding the band there's already tension from the starting position.
repeat for one minute before switching sides.
so, as it turns out... bands do way more than make her dance!
the two bands that I used here are both from perform better.
they're both awesome pieces of equipment to keep with you for times like this or when you're on the go.
this specific mini band is medium resistance and the long band is a 3/4 inch band.
thanks so much for reading today. I hope you found this workout helpful as we continue to try and keep active at home. feel free to hit me up if you have any questions.