While enjoying your Independence Day festivities, you can try this Bodyweight Mini Band workout to elevate your celebration! Can you beat the clock with this workout before the burgers burn?!
Workout Setup:
- Equipment needed: lightweight and/or medium weight mini band
- For time, complete 5 Rounds of these 6 exercises (cap the time limit at twenty minutes)
Firecracker Front Squat
How to Perform:
Place lightweight mini band around wrists and medium mini band below knees. Stand with feet hip distance apart and arms straight in front of shoulders, ensuring tension on the mini band. Squat down and up, keeping tension on the mini band throughout the movement.
Muscles Targeted:
Glutes, Legs, Shoulders
Red White & Blue Burpee
How to Perform:
Start in a standing position, feet shoulder distance apart. Squat down, place hands on ground, and jump feet back into a plank position. Perform a pushup, jump feet back in, lift hands off of ground and return to a squat position. Jump at the top and repeat! Option to perform without the pushup or without the jump.
Muscles Targeted:
Full body plus cardiovascular
Beachy Booty Blaster
How to Perform:
Place lightweight mini band around ankles in a plank position on toes with hands beneath shoulders. Kick one leg up, keeping leg long, then place back down, alternating sides. Option to perform with hands elevated on bench.
Muscles Targeted:
Core, Shoulders, Glutes
Patriotic Pushups
How to Perform:
Place lightweight mini band around wrists in a plank position on toes with hands beneath shoulders. Lower chest to ground and press back up to top. Option to perform on knees or with hands elevated on a bench.
Muscles Targeted:
Chest, Shoulders, Triceps
Grillin’ Out Getup
How to Perform:
Place lightweight mini band around wrists in a plank position on toes with hands beneath shoulders. Lower chest to ground and press back up to top. Option to perform on knees or with hands elevated on a bench.
Muscles Targeted:
Full Body Including Stabilizers
Sparkler Scissors
How to Perform:
Place a light mini band around ankles and a light to medium mini band around wrists. Lay on ground then lift shoulders off ground with hands up to ceiling, keeping tension on the band. Lift legs off the ground and alternately cross ankles, keeping tension on the band. Option to perform without the bands or only performer the lower half of the movement.
Muscles Targeted:
Core, Shoulders, Glutes
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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