Whether you have stuck with your new year’s resolutions (keep it up!) or have fallen off the wagon a bit, everyone could use a fresh workout to add diversity and excitement into their routine! So, Michelle Elaine (who can help you get fit for your big day!) is sharing some killer moves you can do with just one piece of equipment. With this resistance band workout circuit for the whole body, you will tone your arms, booty, legs, you name it!
Front Lateral Raise with Resistance
This is a great shoulder exercise that also works the clavicular portion of the chest and tones up those biceps a bit!
HOW TO DO IT: Stand with your feet shoulder width apart, keep your core tight & back straight. Place the resistance band underneath your feet for stability. Starting with your arms at your sides, gripping the resistance band handles, slowly lift your arms up until they are in line with your shoulders, then slowly release them back down to your sides. Repeat this movement 12 times, then rest for 30 – 60 seconds; perform 3 sets.
*Do not lock your knees; be sure you have a little bounce when standing. Do not lock your elbows at the top! If you find yourself pushing your shoulders towards your ears in order to perform the exercise, see how to modify below!
MODIFY: If you need to modify lift one arm at a time. You can either alternate arms; one at a time until you reach 12 reps per arm. Or, lift just your left arm 12 times, and then your right arm 12 times and then rest. You can also work with various resistance bands and choose what works for you, start with light and work your way up to heavy!
Bicep Curl with Resistance
Tones your arms with a focus on your biceps!
HOW TO DO IT: Stand with your feet shoulder width apart, keep the core tight & back straight, and then hold your resistance band handles with palms facing upward. Curl up and then slowly bring arms back down to that 90-degree angle. Repeat this movement 12 times, then rest for 30 – 60 seconds; perform 3 sets.
MODIFY: If you find yourself pushing your shoulders towards your ears, you may opt for curling one arm at a time. I would recommend you leaving one arm flat to your side, and then curling whichever arm you choose first for the 12 reps, then lay that arm flat and switch to the alternate arm.
If you’re looking for more of a challenge, hold your left arm at that 90-degree angle, to create tension, while you curl your right arm. Then switch, holding the right arm at the 90-degree angle and curling the left. You will feel the bicep burn for sure!
Tricep Kickback with Resistance
The main focus of this exercise is on your triceps with a bit of upper arm and shoulder work as well!
HOW TO DO IT: Stand with feet shoulder width apart with your knees slightly bent, upper body leaning a bit forward, place the resistance band under your feet for stability. Hold the resistance band handles with palms facing inward, then push arms back and squeeze. Always hold the core in tight and keep the weight evenly distributed in your feet to keep your body stable and strong! Repeat this movement 12 times, then rest for 30 – 60 seconds; perform 3 sets.
*If you find yourself overcompensating by curving your back and shoulders please see below on how to modify!
MODIFY: Same as the other 2 exercises simply perform the exercise just one arm at a time. If you seek a greater challenge, hold your left arm back, creating tension, as you curl in and back out with the right arm. After you perform 12 reps on the right arm, hold it back and then curl in and back on the left arm. That additional tension will have your triceps burning!
Squats with Resistance Band
Yes, squats are for the booty! BUT they also work those thigh muscles (hamstrings and quads) and even calves. Not to mention the bonus of working your core!
HOW TO DO IT: Stand with your feet a bit further than shoulder width apart, place the resistance band underneath your feet for stability and have arms up in the bicep curl position. You will then squat down, pushing the butt back and keeping the weight in your heels. Then bring the body back up, feel that tension from the resistance band and squat back down again. Repeat this movement 12 times, then rest for 30 – 60 seconds; perform 3 sets.
*If you find yourself putting weight on your toes and leaning forward too much, please see below for modifications!
MODIFY: Either use a lighter resistance band or if you need help nailing down the squat movement, nix the resistance band for now and, use a chair as your guide. Have your body follow the movement down with the chair behind you so you know when to stop and feel more confident in pushing the weight back on your heels. Once you feel strong enough, perform squats without the chair and then work your way up to squats with resistance.
Curtsy Lunge with Side Leg Raise
Great for inner thighs as well as hips and booty! Of course core work comes out of this as well!
HOW TO DO IT: Get in a stance where your legs are a bit further than shoulder width apart, keep the back and shoulders straight, and core tight! Keep the left foot where it is and then step the right leg back and towards the left crossing your thighs, bringing your body down into a “curtsy” lunge. You may hold your hands up and together as you see in the photo or feel free to place your hands on your hips for better balance!
You don’t want the left knee to go over your left foot so be sure you are stepping back far enough with that right leg to keep the body evenly balanced. As you bring your body back up lift or kick that right leg to the side and then curtsy lunge again. Repeat this movement 12 times (on each leg), then rest for 30 – 60 seconds; perform 3 sets.
MODIFY: If you can’t find balance in the curtsy, focus on reverse lunges first and once you have perfected that form you can go for the curtsy lunge! If needed, use a thick pad on the floor to use as a guide on those reverse lunges as well as protect the knees from injury.
Reverse Lunge with Leg Kickback
Great for upper leg, inner thigh and certainly your calves! Bonus points goes to that booty on the lift/kick back, and yes your core gets worked too!
HOW TO DO IT: Get in a stance where your legs are about shoulder width apart, leave your hands on your hips, keep the back and shoulders straight, and core tight! Keeping your right leg where it is, step back with the left foot and get your body down into a lunge. As you bring the body back up lift or kick back and squeeze at the top so you feel that booty work! Repeat this movement 12 times (on each leg), then rest for 30 – 60 seconds; perform 3 sets.
MODIFY: Same as above, focus on perfecting your reverse lunge and if needed use a thick pad on the floor to prevent knee injury and to use as a guide when stepping back and bringing the body down.
What type of workout is your favorite?