This full body resistance band workout is one of my favorites! It will keep your heart rate up by using a variety of compound movements while mixing cardio in between exercises.
Complete three sets of 12 repetitions of each compound-movement exercise.
1.) Squat with a shoulder press tip: come down into a squat first, and then press the resistance band up to contract the shoulder muscles as you come back up from the squat.
Cardio: jumping jacks (45 seconds)
2) Lunge with bicep curl
Cardio: mountain climbers (45 seconds)
3.) Glute kickback holding bands at sides to contract biceps tip: keep the resistance band between the ball and heel of your foot while kicking back and squeezing the glutes.
Cardio: butt kicks (45 seconds)
4.) Back row while in a squat position tip: wrap your resistance band around a stable force such as a pole or sturdy piece of furniture.
Cardio: jumping lunges (45 seconds) modification: alternating, backward-stepping lunges
5.) Chest press with lower ab lift tip: raise your pelvis/lower abs as you press the resistance band up while performing the chest press.
Cardio: burpees (45 seconds) modification: perform a half burpee by squatting and then extending your body back into a plank.
6.) Curtsy lunge with a bicep curl
Cardio: jump squats (45 seconds) modification: squats with calf lifts
7.) Calf raises holding band at 90 degrees so shoulders are flexed the entire time
Cardio: high knees (45 seconds) modification: march or jog in place
© 2016 Melanie Glover. All rights reserved.
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