Holiday Resistance Band Workout!

Resistance band holiday workout

 best-chest-exercise

Aim for 15-20 repetitions, each repetition taking 3-4 seconds.

 

Chest Tri Set

Pec Flye

Anchor band at chest height

Place one leg in front of the other for a stable base.

Start position; arms either side at just below shoulder height, with a small bend at the elbow.

Movement; move arms slowly towards each other until hands touch slightly.

Return slowly to start.

 

Chest press

Anchor band at chest height

Place one leg in front of the other for a stable base.

Start position; arms horizontal at shoulder height with a 90 degree bend at the elbow.

Movement; move arms slowly forward until they almost tough at the front.

Return slowly to start.

 

Press ups

On a mat or carpet

Vary by being asymmetrical with the hand position or height, use a wide or narrow hand position.

  

Shoulder Superset

 Shoulder press

Anchor band around both knees.

Start position; start kneeling up with resistance band under the knees. Hands just placed by the shoulders.

Movement: Push the hands up slowly so that your arms are vertical, making sure not to push forwards but directly upwards.

Return slowly to start.

 

Lateral Raise

Anchor band around 1 foot (same side as working arm)

Start position; standing with band under one foot only. Hold the handle in the hand on the same side with your arm resting by your side.

Movement: With a straight arm raise the hand to the side up to shoulder height.

Return slowly to the start.

  

Medial Raise

Anchor band around 1 foot (same side as working arm)

Start position; standing with band under one foot only. Hold the handle in the hand on the same side with your arm resting by your side.

Movement; with a straight arm raise the hand to the front of the body up to shoulder height.

Return slowly to the start.

 

Back Tri set 

Upright row

Anchor band around both feet.

Start position; standing with palms facing body arms down vertically in front.

Movement; draw hands up symmetrically until upper arms are horizontal.

Return slowly to the start.

  

Standing reverse flye

Anchor band level with chest.

Start position; standing facing anchor point, arms between chest and shoulder height with hands out in front. Arms to have a slight bend at the elbow.

Movement; draw arms back with arms maintaining same position as far as you can.

Slowly return arms to start position.

  

Horizontal row

Anchor band level with chest

Start position; standing facing the anchor point with arms straight out parallel in front.

Movement; draw arms back in a rowing movement squeezing the shoulder blades together.

Return arm slowly to the start.

 

 

Tricep Tri set 

Tricep extension

Anchor band at chest or floor height.

Start position; facing away from anchor point with arms in a right ankle at the elbow, upper arms vertical.

Movement; extend arms until straight without moving the upper arm.

Return slowly to the start.

 

Wall press up

Ensure arms are parallel and locked to the side (ie no outward bend)

 

Tricep dips

Use a step, bed, chair or coffee table.

 

Biceps

 Bicep curl

Anchor band around both feet

Start position; arms vertically down side of the body.

Movement; curl arms up together in parallel.

Return slowly to the start position. 

 

Legs Tri set

Squat

Anchor band around both feet

Start position; feet shoulder and a half width apart. Hands holding band handles at the shoulders.

Movement; extend the legs until standing.

Return slowly to the starting position.

 

Dynamic Lunges

Multi-directional, no resistance required.

 

Step ups

Use aerobically as a jog step of for resistance with slow measured steps.

 Upper legs

 Reverse leg raise

Anchor band at mid calf height

Start position; standing facing anchor direction

Movement; raise leg straight behind you with no flexion at the knee but a right ankle at the ankle

Return slowly to the start position.

  

Lateral leg raise

Anchor band at mid-calf height

Start position; place body in line with resistance band with the working leg furthest away from the anchor point.

Movement; draw the leg out to the side as far as possible whilst keeping body upright.

Return slowly to the start position.

 

 Cross leg raise

Anchor band at mid-calf height

Start position; body in line with the resistance band but with working leg closest to the anchor point.

Movement; draw the leg across the standing leg as far as possible without altering body position.

Return slowly to the starting point.

 

 

Abdominal/core

Bridge and leg lift from a step/chair

How many can you do?

Full plank

How long can you hold it?

 

 

 

 

 

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