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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Monday, September 16, 2013

At Home Workout Routine: Resistance Bands

Several of my clients have approached me about a total body routine that can be one in the comfort of their own home, in their office or even in a hotel while traveling. The only equipment needed is a resistance band & a possible place to anchor the band (railing or even a door).

 





TOTAL BODY CONDITONING PROGRAM

BODY PART

EXERCISE

DESCRIPTION

SETS
X REPS

WEIGHT

Legs

Band Squats
Begin with bands underneath arches of feet while holding handles. Feet should be shoulder width apart with heels & toes in line. Hands can be down by your side or up by shoulders to increase intensity.
Option: Feet wider than shoulders with toes pointed out.

 
3-4 x 12-15
Light/Med Resistance
 Band

Inner/Outer Thigh

Band Side Taps
Begin with bands underneath arches of feet while holding handles. Leading with the heel, step out to the side with one foot. Bring the same foot back to center and repeat with other foot.
 
3-4 x 12-15Light/Med Resistance
 Band

Delts
Band Overhead Shoulder PressBegin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core. Start with elbows in line with shoulders & exhale while pressing straight up over head.
3-4 x 12-15
 
 

 
 
Light/Med Resistance
 Band

Delts

Band Front Raises
Begin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core. With arms by side, exhale and raise arms up until palms are facing floor with knuckles straight ahead.
 
3-4 x 12-15
Light/Med Resistance
 Band

Delts

Band Lateral Raises
Begin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core with arms by side, palms facing outer thighs.  Exhale & raise arms out & away from body until arms are parallel to the floor with wrists & elbows in line with shoulders.
.
3-4 x 12-15
Light/Med Resistance
 Band

Biceps
Band Bicep Curls
 
Begin with bands underneath arches of feet while holding handles. With palms up, exhale and bring palms up to shoulder height. Slowly lower back down. Repeat.
 
3-4 x 12-15
Light/Med Resistance
 Band

Triceps

Band Triceps Kickback
/
Band Unilateral  Triceps Extension
Begin with bands underneath arches of feet while holding handles & palms facing side of legs. Hinge forward from hips with slight bend in knees & core engaged. Elbows bent 90degrees & wrists by hips. Exhale & extend forearms back behind body until elbows are straight.
/
Begin with band under R foot arch, holding one handle in L hand with band behind L shoulder. In lunge position, raise elbow up in line w/temple & palm facing up. Exhale & extend forearm up until straight until knuckles in line w/ceiling.



3-4 x 12-15



 



Light/Med Resistance
 Band
Lats/Traps/BackBand Reverse Flyes
/
Cross Band Unilateral Row

 
Begin with bands underneath arches of feet, cross bands over while holding opposite handles & elbows pinned alongside the body with palms facing each other. Hinge forward from hips with slight bend in knees & core engaged. Exhale & pull handles out & away from body while keeping elbows pinned  alongside the body.
/
Begin with band underneath arch of one foot. Holding opposite side single handle, keep thumb up and drive elbow up and backwards. Slowly lower back down. Repeat
3-4 x 12-15
Light/Med Resistance
 Band

Lats/Traps/Back
Anchored Band Low Row
/ Anchored Band Reverse Flyes
 
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face bar/pole, hold handles with palms facing each other. Roll shoulders back/down & engage core. Exhale & pull handles back with elbows sliding alongside the body.
/
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face bar/pole, & cross bands over each other to hold opposite handles with palms facing each other. Roll shoulders back/down to engage core while keeping elbows pinned by the sides of the body. Exhale & pull handles out & away from body while keeping elbows pinned  alongside the body.
 
3-4 x 12-15
Light/Med Resistance
 Band

Chest

Anchored Band Chest Press
/ Anchored Band Chest Flyes
Begin by wrapping band around bar/pole/anchored piece of equipment at shoulder height. Face away from bar/pole, hold handles with palms facing the floor & 90degree bend in elbows. Exhale & press knuckles forward & away from body. Slowly return to starting position.
/
Begin by wrapping band around bar/pole/anchored piece of equipment at shoulder height. Face away from bar/pole, hold handles with palms facing each other with slight bend in elbows. Exhale & press palms forward &towards each other. Slowly return to starting position.
 
3-4 x 12-15
Light/Med Resistance
 Band

Core/Low Back
Anchored Band Torso Hold
/

Anchored Band Torso Rotation
 
 
 
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face R side to bar/pole, hold handles with palms facing each other with arms straight out in front at torso height. Roll shoulders back/down & engage core.
/
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face R side to bar/pole, hold handles with palms facing each other with arms straight out in front at torso height. Roll shoulders back/down & engage core. Rotate hands/handles side to side from shoulder to shoulder. Repeat facing other side.
3-4 x 12-15
Light/Med Resistance
 Band
The idea of this routine is to focus on basic muscular conditioning & endurance. Equipment used is resistance band.
GUIDELINESGOALS
Warm up prior to and cool down after each workout with light intensity.
Drink plenty of fluids before, during and after exercise.

Increase Overall Muscular Endurance

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