Band Together
Print Workout Here
As many of you know I absolutely love band work. They’re so portable and you can get such and intense workout in. you can easily adjust your intensity by stepping closer or further from the band/banister. I hope you enjoy these 18 minutes as much as I did!
What you will need:
- Just your sexy self + resistance band – you can also use light weights
Warm-Up:
- Jumping Rope + Squats with Arm Circles + Twisting March
Workout: 50 seconds / 10 seconds 3 times through
All these moves make sure the band is wrapped around a railing or bannister
- Back Lunge Twist – Right Side– Grab the handles of your band, one in each hand. Step back into a lunge with your left leg into a nice low lunge. Twist your upper body bringing the band down towards your right hip. Always twist over the front leg. Make sure the band comes towards your hip, not your stomach or chest. Really contract your abs here. Fight against that resistance to come back up to standing.
Modification: If you can’t lunge then squat and bring the band towards one hip making sure not to twist through your hips or knees. - Back Lunge Twist – Left Side– same as above just the other side
- Flies with Bicep Curl– Stand close to the banister as you’ll want a little more slack in the band to start and make sure you’re facing the band. Open your arms wide trying to keep your arms as much in line with your shoulders as possible and squeeze through those back muscles. Once your arms are open as wide as possible bring your wrists in towards your armpits keeping your elbows wide and high. This is your curl. Once you have finished your curl open your arms back up wide then bring them back to the starting position towards the banister. If you fast forward to 5 mins 30 secs in the video you can see me do it.
Modification: stand closer to the banister or just take any resistance or weight out of the move. If this still doesn’t work for you stick to some regular bicep curls with (or without) a shoulder press making sure to keep your wrists facing each other on the curl. - Squat with Forward Press – Get into a squat position with the band behind you. Grab a handle in each hand and bring the band over your arms (or under if that’s more comfortable). Lean forward slightly to engage your abs and distribute your balance better. Press the band forward in a standing chest press. Be sure to fight against the resistance on the way back so the band doesn’t pull your body or your arms back too quickly.
Modification: If this bothers your shoulders then take the band off the banister and hold the actual band, not the handles so you have resistance between your hands. Open your arms wide so the band goes across your chest and then fight the resistance back to bring your arms in front of you. Make sure your arms are always straight and never bent in this modification. - Dead Bug Pull Downs – Lying on your back bring your legs straight up and make sure your back is flat against the floor. Hold the bands in each hand and have them straight up in front of you. Keeping your arms straight bring your hands down to the floor beside your hips. Bring them back up slowly. You’ll feel your abs like crazy and your triceps.
Modifications: If the band is too tough then grab a weight (or no weight) and bring it behind your head and back up towards your legs (so you’re going in the opposite direction as the video). You can also step it up by dropping one leg at a time as you bring the bands down. If this still bothers your back bring one leg flat on the ground and bend your other leg 90 degrees. Switch legs each rep or keep both feet flat on the floor. Know your intensity level and work within it.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done ✅
Great job Kim!
Happy Monday! I love the variety in the workouts. Thanks.
Awesome! I love band workouts so I’m glad the variety worked for ya ;)
Complete!
Wootwoot!
Done and loved the band workout! Thanks, Nicole ;)
Perfect! I love bands so much I’m pumped you loved it too
Loved that!!!
Yeah baby!
felt great! love working out my arms!!!
And you def should felt those arms burn too! :)
That was fun great change up. Totally felt that ty Nicole
Amazing Pat!
Done!
Atta girl!
Dunno!
wootwoot!
Finally! Have a little extra work to do this week to catch up! Great one to end the week though!
Def April! Great work!
Yaaaaassss. Couple weeks of catch up after a little ankle-injury set-back but I’m back in the game. Love these band workouts! Thanks Nicole!
I hope your all healed up. Those injuries suck! Glad you’re back at it and listened to your body :)
Can’t remember the last time I used my bands! Enjoyed the change up
Amazing! I love my bands. I usually have them in my workouts somewhere every week :)
loved this workout quick and effective, thanks Nicole!
Amazing Becc!!
Loved using the bands! A great workout for sure! thanks :)
I love bands too. They give such a different burn
Thanks for the sweat session
Loved this Nicole!!!!
Still loving the variety :)
I had a few extra minutes, so I decided to follow up your Fave Moves workout with this one. I love band workouts. You may not think they’d be as effective as they are, but those bands fool you. Haha. I love travelling with them! Have an awesome weekend.
That was awesome workout. Love bands. Ty Nicole will miss you xo