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Total Body Resistance Band Workout

By September 26, 2018workout

Total Body Resistance Band Workout

Contrary to popular belief, you really don’t need fancy machines or sets of heavy weights to build strength, tone and sculpt your entire body. Just grab a band! Resistance bands are great tools that you can actually work in to most exercise routines. And in fact, they can be even more effective than athletic machines because it forces you to balance and stabilize working muscles that are easily missed with traditional gym weights and machines.

Resistance bands take up almost no space or weight, and they can travel easily in a suitcase, allowing you to get a full body workout anywhere, anytime.

Sometimes any equipment, no matter its shape or size, can be a bit intimidating. So if you’re not exactly sure where to start, look no further! This is a great workout that will give you a total body strength workout, and also teach you several exercises you can do with your newfound best friend — the band!

Resistance Band Tips

  1. Modify any exercise — increase or decrease the range of motion, change your stance to create more or less tension, etc.  
  2. Different exercises = different bands. Switch up the weight and resistance of the bands depending on the workout you’re doing.
EQUIPMENT + OVERVIEW
EQUIPMENT //
+ Valeo yoga mat or other soft surface
+ Valeo Resistance Band Multipack
WORKOUT STRUCTURE //
Perform 12-15 reps of each exercise. Repeat the circuit two times through to tone and sculpt all over!

WORKOUT DETAILS

Duration    10 – 20 mins  |  Type  Toning, Strengthening, Sculpting 
WASHBOARD ABS STEP-BY-STEP   //
  • Wide Leg Step + Squat
  • Chest Press
  • Flutter Kicks
  • Wood Choppers
  • Overhead Tricep Extension
  • Donkey Kicks
  • Alternating Shoulder Press
  • Squat Pulses

BREAKDOWN //

1 // Wide Leg Step + Squat

Step 1 //

Start standing with your feet shoulder width apart and put your resistance band beneath both feet. Bend your arms to bring your hands gripping the band handles up towards your shoulders.

Step 2 //

Begin the exercise by stepping your right leg out so that your legs are wider than shoulder width apart.

Step 3 //

Then, complete a squat by bending your knees and sinking your body towards the ground. Keep your chest up, your arms bent with your hands by your shoulders, and engage your glutes.

Step 4 //

Stand back up and step back into starting position.

Step 5 //

Then step with your left leg in the other direction and complete another squat. Repeat these step and squat steps 12 – 15 times.

2 // Chest Press

Step 1 //

Kneel down onto one knee. Position your hips directly above the knee touching the ground, and make sure your opposite knee is directly above your ankle.

Step 2 //

Place the resistance band underneath the foot that is behind you, holding on to the handles of the bands.

Step 3 //

Bend your arms and raise them up beside your shoulders. Begin the exercise by pushing your arms out towards the ceiling on a diagonal. Return your arms to the bent position in which you began. Repeat these chest presses 12 – 15 times on either side.

3 // Flutter Kicks

Step 1 //

Lie down on your back with your legs extended straight out.

Step 2 //

Place the resistance band beneath your heels, grip the handles and pull your arms up towards your shoulders.

Step 3 //

Lift your feet about two feet off the ground and raise your shoulders off the ground as well, engaging your core.

Step 4 //

Then begin moving your legs out and in — separating your feet about one foot apart, and then bringing them back together. Complete 12 – 15 reps.

4 // Wood Choppers

Step 1 //

Stand with your feet a little more than shoulder width apart.

Step 2 //

Place your resistance band beneath your right foot, bring your hands together positioned over your right foot and grip both handles of the band.

Step 3 //

Begin the exercise by touching the handles to the floor in front of your right foot. Then take them across your body as your raise your arms towards the ceiling on a diagonal.

Step 4 //

Bring the bands back down to the floor along the same diagonal line. Complete 12 – 15 reps on the right side, then switch and complete 12 – 15 reps using the left side of your body.  

5 // Overhead Tricep Extension

Step 1 //

Stand with your feet about one foot apart, positioned on a diagonal.

Step 2 //

Place the resistance band underneath your left heel, grip the handles in each hand and raise your arms up towards your head.

Step 3 //

Bring your hands together behind your head, allowing your elbows to come together near your ears.

Step 4 //

Begin lowering your hands towards your shoulder blades, then raising them back to starting position. These are called tricep dips. Complete 12 – 15 reps.  

6 // Donkey Kicks

Step 1 //

Start in tabletop position with your hands and knees on the floor.

Step 2 //

Place one handle of the resistance band around your right foot. Using your right hand, stretch the band up towards the top of your mat, pulling it taught, using your right foot to form the resistance.  

Step 3 //

Raise your right foot up towards the ceiling, keeping your leg bent so that it forms a 90 degree angle with your thigh parallel to the floor.

Step 4 //

Begin pulsing your leg up and down. Make this movement slight. Complete 12 – 15 reps.

Step 5 //

Then extend your leg straight out on a diagonal behind you. Begin bending your knee, bringing your right heel back towards your butt, then extend your leg back out again. Repeat this for 12 – 15 reps.

Step 6 //

Place the handle of the resistance band around your left foot and do it all again. Repeat the first pulsing exercise as well as the extend and bend exercise using your left leg, 12 – 15 reps each.

7 // Alternating Shoulder Press

Step 1 //

Start with your knees together on your yoga mat or soft surface. Place the resistance band underneath your knees and grip both handles, bringing your hands up beside your head.

Step 2 //

Position your arms so that they form a large U shape, or 90 degree angles on either side of your head.

Step 3 //

Begin the exercise by extending one arm up towards the ceiling. Bring it back down to starting position, then extend the other arm up. Repeat this for 12 – 15 reps on each side.

8 // Squat Pulses

Step 1 //

Start standing with your feet a little more than shoulder width apart. Place the resistance band underneath your feet, grab both handles of the resistance band and raise your arms up towards your shoulders.

Step 2 //

Begin the exercise by bending your knees, sinking into a squat.

Step 3 //

Begin pulsing up and down by bending and extending your knees. Complete 12 – 15 reps.

How are you feeling? Think you can repeat the circuit? Give it a try! I know your muscles are probably burning, but try and push yourself to do it all again. Then you’ll really be spent by the end — and that’s what we want! The resistance bands are no joke. There are so many things you can do with these bad boys. I’ve grown to love them because they really can make any workout more dynamic, challenging and effective. Leave your comments below and let us know what you think of working out with bands!

Love,

Amanda

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