Workout Wednesday

June Travels

Are you among the many who are traveling for work or fun this June? I have had many clients ask what they can do aside from circuit workouts, running and walking while on the road.  I have always been that person that packs my TRX suspension cables or resistance bands and I thought what better workout to share than one you can take with you.  Since Resistance Bands are easy to access and you can buy good ones at most sporting good stores, Targets or Walmart I figured it would be a great place to start.  

Here is a list of a few of my favorite exercises to do with my band while on the road.  You don't always have to be away from home to work these into your week as they come in handy anytime and anyplace.  

Resistance Band Workout

Legs

1.     Crazy legs or side walks: with band around your ankles, below your knees or around the arch of both shoes start with engaging your core, soften your knees and begin by leading with the outside heel of the foot extending through your side leg and glutes. Focus on keeping tension on the bands and bring your other foot in but not completely together. Continue 15-20 reps in one direction and then switch direction.

2.     Monster walks: With the same band position. You are still focused on a tight core, upright body position and soft knees. You are walking/traveling forward with the bands around your shoes or ankles. Focus on keeping your body center and take wide, monster-like steps while staying in a ¼ to ½ squat position. Focus on keeping tension the bands. Travel forward for 15-20 steps and then take it back words.

3.     Clamshells: Place the band above both knees. While on your side, stack your hips, shoulders and head in a straight line.  You can place your bottom arm and hand out in front of you at a 90-degree angle.  The top hand can lay on your top hip to direct your focus to your hip and glutes.  Keeping the heels touching throughout the exercise open and close your knees starting the movement from the hips and glutes. Think of it as a clamshell opening and closing with your heels/feet and glutes being the back seam of the shell.  Do 15-20 reps on one side and then flip to the other side.

4.     Hip Bridges with Band: Keep the band above both knees. While on your back take your feet hip width apart and create constant tension on the band. Begin squeezing your glutes and lifting your hips off the ground up and down. Focus on lifting and lowering with both your hamstrings and your glutes while drawing your abs down to your spine. Do this exercise with both feet on the ground 15-20 reps and then progress to the single leg banded hip lift.

5.     Single leg hip lift with band: In the same position as the hip bridges begin focusing on keeping your weight equal but take the right leg and lift it to parallel your knee. You can lift and lower with the leg extended out and then switch to the left leg.

6.     Single leg hip lift with band and added extension: Take the same position as exercise 5 and add an extension to the lifted leg. While the leg is raised and in a parallel position bend the knee to allow the foot to lower to the ground and then extend the leg straight while tightening the quadriceps muscle.  Extend and lower 15-20 reps on each leg after you have completed the single leg hip lift with band.

Upper Body

1.     Narrow Row: Seated on the ground with legs in front of you place the band around the bottom middle arch of both shoes/foot.  While sitting tall, engage your core and soften your knees. Begin by grabbing the band with one OR both of your hands and begin rowing your arm(s) back close to your body keeping your elbow in along side your hip or waist.  Squeeze the shoulder blades back and down as you drive the elbow back behind you. Release it forward slow and controlled. Repeat 15-20 reps and switch sides or repeat on both arms.

2.     Bicep Concentration Curl: using the same arm and foot place your foot through the band to create tension and a grounding point for the band.  Kneel on the ground to allow your same side hand to grab the band and grip the band with an underhand grip. Lifting your body to a position that will create enough tension, begin curling the bicep into a concentrated curl.  Continue this movement 15-20 reps and then change sides. 

3.     Triceps: Place the band in one hand and place behind your back at middle to low point depending on band length.  Grab the other end of the band with the opposite hand; this hand will be closest to your head. Focus on keeping your elbow and arm close to your head/ears. While pulling the band up allow your triceps to contract and tighten at the top while the arm extends up. Lower slow and in control.  Repeat 15-20 times and then switch to the other side.

4.     Rotator Cuff/shoulder  Place the band around a doorknob or rail so it is secure. You can loop it through to create some resistance. While keeping your arm at a 90 degree angle by your side grab the other end of the band with your hand and begin taking it from straight to 45 degrees or greater while keeping your elbow at your side and at the 90 degree angle you started in.  Complete 20 reps and then switch to the other side.

5.     Chest: You can perform push-up on the ground or against the wall. Keep your body in a nice straight line. Engage your core and tighten your glutes while you lift and lower your body down to wall or floor and push away strong while keeping body in alignment. Repeat 15-20 reps. 

get out and add some cardio, some plyos or even a few reps of squats, lunges and push-ups to the mix to elevate that heart rate.  You should have a great 45-60 minute workout to carry you through your day! 

Happy Summer!