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Description

Wide elastic resistance bands or resistance tubing with padded handles help build strength in this versatile, full-body workout. Bands and tubing come in varying levels of resistance indicated by different colors: depending on the brand, light resistance might be yellow, while medium resistance is orange, for example. Before doing most of these exercises, you must firmly anchor resistance tubing to a door or other structure. Some brands include a door attachment; if yours does not, you can wrap tubing around a column at the gym or around the leg of a heavy table or strong banister at home. Equipment: Resistance bands • Resistance tubing • Stability ball


Exercises

Set 1: 2 rounds
16 Overhead Reaches
16 Overhead Reaches
50 seconds
16 Alternating Knee Lifts
16 Alternating Knee Lifts
50 seconds
16 Squats
16 Squats
50 seconds
16 Reverse Lunges
16 Reverse Lunges
50 seconds
Rest
Rest
40 seconds

Set 2: 2 rounds
10 Seated Row on a Stability Ball
10 Seated Row on a Stability Ball
50 seconds
Rest
40 seconds

Set 3: 2 rounds
10 Lat Pull-Down on a Stability Ball
10 Lat Pull-Down on a Stability Ball
50 seconds
Rest
40 seconds

Set 4: 2 rounds
10 Chest Presses
10 Chest Presses
50 seconds
Rest
40 seconds

Set 5: 2 rounds
10 Left Hip Flexion
10 Left Hip Flexion
50 seconds
Rest
20 seconds
10 Left Hip Flexion
10 Left Hip Flexion
50 seconds
Rest
20 seconds

Set 6: 2 rounds
10 Right External Arm Rotations with Diagonal Reach
10 Right External Arm Rotations with Diagonal Reach
50 seconds
Rest
20 seconds
10 Left External Arm Rotations with Diagonal Reach
10 Left External Arm Rotations with Diagonal Reach
50 seconds
Rest
20 seconds

Set 7: 2 rounds
10 Squats
10 Squats
50 seconds
Rest
40 seconds

Set 8: 2 rounds
10 V-Raises
10 V-Raises
50 seconds
Rest
40 seconds

Set 9: 2 rounds
10 Traveling Side Squats
10 Traveling Side Squats
50 seconds
Rest
40 seconds

Set 10: 1 round
4 Torso Rotations
4 Torso Rotations
1 minute
8 Hamstring Stretches
8 Hamstring Stretches
1 minute
4 Upper Hip Stretches
4 Upper Hip Stretches
1 minute
4 Upward Dogs
4 Upward Dogs
1 minute
4 Child's Poses With Diagonal Reach
4 Child's Poses With Diagonal Reach
1 minute
4 Downward Dogs
4 Downward Dogs
1 minute
4 Chest Stretches
4 Chest Stretches
1 minute
8 Shoulder Stretches with Torso Rotation
8 Shoulder Stretches with Torso Rotation
1 minute


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