The Holiday season is here and that means we can’t always take our gyms with us when we travel. Mini bands can be your best friend if you’re looking to stay active but are low on time, equipment, or space during this season of festivities!
This workout includes 2 different mini bands and 6 exercises. Keep reading to give the workout a try and enjoy the challenge!
Workout Setup:
- Upper body circuit:
- Lightweight band
- 10-12 reps per move
- Perform as a circuit, repeating each exercise 3 times
- Rest as needed
- Lower Body Circuit:
- Medium weight band
- 10-12 reps per move
- Perform as a circuit, repeating each exercise 3 times
- Rest as needed
Banded Front Raise
How to perform:
Place band on outside of wrists. Palms are open and facing each other and arms are straight, but not locked. Keep constant tension on the band as you raise and lower the band from hips to shoulder height.
Muscles targeted:
Shoulders & Back
Banded Hammer Curl
How to perform:
Place band on outside of wrists. Palms are open and facing each other and elbows are anchored near sides. Keep constant tension on the band as you bend your elbows and straighten them again.
Muscles Targeted:
Biceps & Shoulders
Banded Tricep Kickback
How to Perform:
Hinge forward and hold one side of band against chest with left arm while bringing the right arm up by your side. Extend elbow of right arm while keeping upper arm parallel to the ground then bend elbow again. Repeat on the other arm.
Muscles Targeted:
Triceps
Banded In & Out Jump Squat
How to Perform:
Place band on outside of legs, just above the knee and feet hip distance apart. Squat down, jump up while moving feet narrow then squat again. Continue to alternate wide and narrow stance, keeping pressure on the band.
Muscles Targeted:
Quads & Glutes
Banded Good Morning
How to Perform:
Place band on outside of legs, just above the knee with feet wider than hip distance apart and hands behind head. Hinge at the hips, keeping weight in your heels until chest is parallel to the ground, then hinge back up til standing again.
Muscles Targeted:
Glutes & Hamstrings
Banded Single Leg Kickback
How to Perform:
Place one side of band on the front of the right ankle with the other side on the arch of the left foot. Place all weight in the right foot and slowly kick the left heel back as far as possible before returning to starting position. Repeat other side.
Muscles Targeted:
Glutes & Hamstrings
Give this workout a try and tag us on Instagram @yourfitpt. Looking for more ideas or need a little help performing these exercises? – give us a call today and book a private training session or group class at our Fit PT studio! 715-513-6313.
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