1 BAND HOTEL ROOM WORKOUT

-





Here's a detailed breakdown of the 20-minute full body resistance band workout:


Warm-up (2 minutes):

- Jumping jacks or high knees (30 seconds) - Stand with feet shoulder-width apart and perform jumping jacks or high knees to get your heart rate up.

- Arm circles (30 seconds) - Stand with arms extended out to the sides and make small circles forward and backward.

- Leg swings (30 seconds) - Stand sideways and swing your leg forward and back to loosen your hips.

- Torso twists (30 seconds) - Stand with feet shoulder-width apart and twist your torso from side to side.


Upper Body (6 minutes):

- Seated row (12 reps) - Sit with legs extended, wrap the band around your feet, and pull the band back, squeezing your shoulder blades together.

- Chest press (12 reps) - Sit with the band anchored behind you, grip the ends and press the band forward at chest level.

- Bicep curls (12 reps) - Stand with feet shoulder-width apart, hold the band under your feet and curl your hands up towards your shoulders.

- Tricep extensions (12 reps) - Stand with feet shoulder-width apart, hold the band overhead and extend your arms down and back up.

- Repeat the circuit 1 more time


Core (4 minutes):

- Resistance band torso rotations (12 reps each side) - Stand with the band anchored in front of you, grip the ends and rotate your torso side to side.

- Resistance band wood chops (12 reps each side) - Stand with feet staggered, hold the band at one end and bring it diagonally across your body.

- Resistance band pallof press (12 reps each side) - Stand sideways with the band anchored in front of you, press your arms forward and back.


Lower Body (6 minutes):

- Squats (15 reps) - Stand with the band under your feet and loop it over your shoulders, squat down keeping your chest up.

- Lateral band walks (12 reps each side) - Place the band around your ankles or knees and take steps sideways, keeping tension on the band.

- Glute bridges (15 reps) - Lie on your back with the band around your thighs, push your hips up towards the ceiling.

- Calf raises (15 reps) - Stand with the band under the balls of your feet, raise up onto your toes.

- Repeat the circuit 1 more time


Cool down (2 minutes):

- Static stretches for major muscle groups worked - Hold each stretch for 20-30 seconds.


Remember to keep good form and take breaks if needed to fit within the 15-20 minute timeframe.

Comments

Post a Comment

Popular posts from this blog

SIMPLE SHOULDER SHRUG

-
Image
SIMPLE SHOULDER SHRUG TARGETED MUSCLES: SHOULDER/NECK A 2011 study  involving 537 people in Denmark found that participants with work-related neck pain got significant relief by doing specific neck-strengthening exercises, including shoulder shrugs with dumbbells Start with your feet flat on the floor, in a standing position. Your feet should be shoulder-width apart. With your arms at your sides, turn your palms to face each other. If you’re doing the exercise with weights, bend down and grab them now.  Bend your knees slightly so that they line up with (not past) your toes. Keep your chin up, facing straight ahead, and your neck straight. While you inhale, bring your shoulders as high up toward your ears as you can. Do the movement slowly so that you feel the resistance of your muscles. Hold..Hold..Hold.. for 10 seconds. Lower your shoulders back down and breathe out before repeating the movement. Aim for 3 sets of 10 repetitions to start. ...
Read more