Bands and Rails
Print Workout Here
I always forget how much I love resistance bands (probably because I have a TRX and play on that when I can!). Today we’re going to be using those bands as well as a railing so we’re constantly fighting that extra resistance. This is a lot of core to keep your body in proper position and not have your upper body shift back with the resistance. You’ll be done today in 20 minutes including warm up, sweaty time, and cool down! Also, given the layout of my house I was unable to keep my head in the video at all times! Sorry!!
What you will need:
- Just yo’ sexy self, a resistance band and a railing
Warm-Up:
- 90 seconds running on the spot + 90 seconds jumping jacks
Workout: 50/10 4x through – be sure to start by looping the band around your railing and grab one handle in each hand.
- Lunge with Tricep Extensions – Right Side – With your right leg forward stay in a stationary lunge. Grab the bands in each hand. Bring your arms up in front of you and bend them 90 degrees at the elbows and your hands are up over your head (like an “L”). The bands should be over top of your arms. You are going to keep your elbows in line with your shoulders and extend your forearms forward so that your arms are now straight in front of you. Slowly bring them back to the starting position, don’t let the bands pull your arms back.
Modification: Grab a weight and do either tricep kick-backs from your sides or tricep overhead extensions
- Lunge with Bicep Pull – Left Side – With your left leg forward stay in a stationary lunge. Bring your arms straight down to your sides and have your elbows slightly behind your body. Slowly curl your arms up into a bicep curl. You only need to come 90 degrees here. Move slowly through these. Again make sure the bands don’t pull your arms back.
Modification: Grab weights for each hand and do bicep curls - Squat Punches– Standing in a slight squat bring the bands underneath your arms. You are then going to punch as fast as you can bringing your arms forward from the hips. You don’t need to bring them up high to your shoulders. This move will work your abs a lot too if you twist through your torso, not through your hips. Your hips will move slightly but you don’t want them to turn like your shoulders. My band was really tight and I couldn’t get as low as my feet kept slipping when I did.
Modification: You can do these with free weights or no weights as well. Move fast! - Ab Pull Downs – Laying 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 set.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Good morning! Thanks for the great workout Nicole!:)
Nice work Andrea!
No railing in my bungalow, but I think I did just fine without it. Thanks, Nicole!
You can do most of them by just stepping on the band. Welcome back Jess, we missed you! Great start to your Monday!
Just wrapped up this workout. My first day working out with Royally Fit Online and my first postpartum workout since giving birth to my 4th almost 9 weeks ago. It felt so good to get my sweat on again. Today was all about being slow and steady, but I loved the challenge and just focused on listening to my body. The real girl approach throughout the workout was motivating too. I’ll stop babbling now… Clearly I am high off the endorphins. Haha.
No I love it! No babbling at all! I love your excitement and I love that you didn’t start out of the gates hot, especially being post-partum. This was probably the best workout for you to gear things up with. Slow and steady. Keep listening to that body and don’t over do it. Check out Ashley’s blog on pre-post natal core movements and my blog on diastasis recti. The moves in those blogs will really help rebuild your core :) Keep up the awesome work lady!
Sounds awesome, Nicole. I’m off to check out those posts. :)
Thanks for the Monday sweat!
Nice work Jenn!
Loved this one!! My arms are like jello right now! Thank you!
I know right! Those bands are so deceiving! :)
Done! Had to do the modifications because I don’t have a band but great Monday workout nonetheless!
You can definitely do this one with just weights too :) great job!
Trying to get back into a routine and do these videos . Day 1 done . Perfect start thanks Nicole!
Welcome back Stef! Some of these should of brought back some MommyFit memories :) Keep up the awesome work!
I almost didn’t do this because I don’t have a band. Used free weights instead and glad I pressed play!
Perfect! Hand weights are great for this one too. Glad you pressed play too!
I was a bit put off as well because I didn’t have the bands and there wasn’t any video showing how to do the modifications so I was concerned I wasn’t doing it right, but I didn’t want to miss a workout, so I was “winging it”. Loved the idea though, was a good workout.
Wondering if going forward you can show the modification for those of us with weights to be sure we’re doing it right?
Thanks Nicole!!
Totally lady! Great feedback! I guess I thought putting the modifications for no bands and to use weights in the description was enough but I’ll be sure to make comments in the opening paragraph as well as in the video! I didn’t even think of that! I’m glad you got through it though!
Done! Nice and quick!
Boom!
All done but used weights for first 2 and nothing for last 2 I don’t have bands
No problem. The weights are great! Nice work Ash!
After trying to do a wighted walking lunge on Sunday morning, and instead skating and crashing my right knee into the basement subfloor as I slipped on my boy’s stupid wooden railway piece, that workout was nice and easy on the knee that I bashed. I did not feel my legs as much as my arms and core because I was protecting the knees, but still a fun, quick workout! Thanks.
Oh man Jackie! I hope you iced that knee after the fall. That workout was a lot of arms and core so you were right on par with it ;) Great job!
Thank you, Nicole. Great workout! It was different and fun using the resistance band.
Awesome girl! I love those bands – great for travelling! Great way to hit your Tuesday!
I started with bands but after the first 2 exercises I switched to weights. I need to get some bands with more resistance. I also had limited banister as I have to do the workout in earshot of my son’s homework lol Great job Nicole!
Weights are a great sub here but def grab yourself some tighter bands – they’re a great addition to your fitness equipment! Great work April!
Wham that was great. My arms are in pain. Thanks Nicole.
Nice Ash!!
that was fun! Used weights instead since my railing would put me in the middle of the hall where I would be punching random family members or pets ☺
Sometimes that can be therapeutic too :) sometimes wrapping the band around the railing to make it shorter is a great adjustment. Great job Angelika!
Lucky for me it’s nice out today cause the only railing I have is my deck railing!! Sweet workout!
Sweet! I love outside workouts! I hope you’re feeling better today too!
Just finished this one up, didn’t have a railing in my bungalow so I went outside and used my deck railing for most of it. The bicep curls I did by stepping on my band. Definitely have some burning arms now!!!!
Great modification and I love that you got outside. Great temp for it too!!
All done!
Rockin’ girl!
Nice to have a visit with you in my basement!
Always a slice MB!! Great work!