If you haven’t picked up a set of mini resistance bands for your home (or travel) gym, then stop what you’re doing and get some now! Resistance bands are the newest secret weapon to helping you #GetFitLikeThat with minimal equipment but serious results. These tiny bands can help you tone up your full body-from biceps, to core, and even down to your glutes. Don’t have a clue where to start? No worries! Here’s a simple-to-follow mini resistance band workout that you can try at home, at the gym, in the office, on a bench, in a car, at the bar… you get it… anywhere!
Take your time with the bands and don’t be afraid to start with the heavier bands to get the best results for all your hard work. Try each move for 12 reps each, and 2 or 3 rounds. Make sure you move slowly so that you don’t hurt yourself or anyone else around you (it happens)!
Here are your moves:
- Lat Pull Downs: (Mid Back) Use a lighter band if needed to stretch the band behind your head, squeezing your shoulder blades at the bottom of the move.
- I Lifts (Upper Back): Lying flat on your stomach with your toes and nose down, spread your arms apart slight to create some tension in the band around your wrists. Lift your arms up just a few inches off the floor then return to start. Be sure to keep your nose down so that only your upper back is doing the work. This is a great exercise to build up to pull ups!
- Chest Flys (Chest, duh): Keep the band around your wrists, and try to stretch the band out as must as you can with your arms staying at chest level. Go slowly!
- Donkey Kicks (Glutes and Hamstrings): Grab a heavier resistance here and use the band to create resistance for your glutes. Keep your foot flexed and try to keep the heel up high through this move.
- Side Shuffles (Inner and Outer Thighs, Quads): Whether you are stepping or adding the hops, be sure to stay in a squatted position the whole time to keep your quads engaged!
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Until next time,
Keep it moving!
Get Fit Like That | Copyright | October 24, 2017