March Workout Week # 2

by | Mar 14, 2013 | Members, Weighted Workouts | 30 comments

[bookmark]

Resistance Band HIIT Workout – Awesome B’s – Biceps and Bum!

(HIIT: High Intensity Interval Training: 50/10 – 50 seconds on, and 10 seconds off)
Do these 4 exercises 3 times through without a break, for a 12 minute workout – 15 minutes total including the warm-up. Print Workout Here.

Warm-Up

3 Minutes of Jump Rope

Resistance Band Work

180 Degree Jump Squat – After you do a low squat (trying to touch the ground with your hands while still looking up), jump a 180 degrees into another squat, and then repeat. MODIFICATION: You don’t have to jump this move, you could simply stay low, and continue going back and forth with 180 degree turns into the squats.
Alternating Biceps Curls with the Resistance Band – Standing over top of the resistance band with both feet, slightly bend your knees, keep your elbows tight by your sides, and alternate your hands up towards your armpits as fast as you can to complete the bicep curl. MODIFICATION: If you do not have a resistance band, you could do this exercise with weights, soup cans, or a nice tight fist.
Donkey Kicks with Resistance Band, right side – In a table top position, hang on to the ends of the resistance band with your hands, and take the strap around your right foot. From this position, you’re going to push your right foot straight behind you to complete the donkey kick. Continue this push back and forth as many times as you can. MODIFICATION: If you do not have a resistance band, you can do the donkey kick with your leg bent 90 degrees towards the ceiling.
Donkey Kicks with Resistance Band, left side – In a table top position, hang on to the ends of the resistance band with your hands, and take the strap around your left foot. From this position, you’re going to push your left foot straight behind you to complete the donkey kick. Continue this push back and forth as many times as you can. MODIFICATION: If you do not have a resistance band, you can do the donkey kick with your leg bent 90 degrees towards the ceiling.

Cool Down/Stretching

Complete 2-10 minutes of nice gentle stretching

Get sweaty and feel sexy!
ashley dale roy

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

30 Comments

Becky McDougall on March 13, 2017 at 1:16 pm

pumped to get this quick one in today during twins nap. Thanks, Ash!
Reply
- Ashley Dale Grant on March 13, 2017 at 7:17 pm
  
  I’m super impressed you did!! Awesome way to start your week off Becky ??
April Patch on March 13, 2017 at 7:31 pm

Went for the shortest one remaining on the to do list to round out my first RF triple header day! Now no guilt for missed workouts last week!! I have to start thinking summer ?now and less ????!
Reply
- Ashley Dale Grant on March 13, 2017 at 8:42 pm
  
  Hahaha love the emojis. I hope you ate lots today to keep up with all that used energy.
Jennifer Wiggans on March 15, 2017 at 3:35 pm

Short and sweet
Reply
- Ashley Dale Grant on March 15, 2017 at 8:14 pm
  
  You know it!!
Andrea Was on March 15, 2017 at 6:31 pm

Nice, short workout and now for the bonus butt workout. Thanks Ash!
Reply
- Ashley Dale Grant on March 15, 2017 at 8:15 pm
  
  I’m so happy you’re doing the bonus!!
Angelika Henning on March 15, 2017 at 7:42 pm

All done and followed by the butt workout
Reply
- Ashley Dale Grant on March 15, 2017 at 8:15 pm
  
  Beauty!!!
Kristin on March 15, 2017 at 9:12 pm

Quick but tough!
Reply
- Ashley Dale Grant on March 16, 2017 at 10:35 am
  
  ??????
Kim Judd on March 16, 2017 at 9:42 am

Loved it
Reply
- Ashley Dale Grant on March 16, 2017 at 10:36 am
  
  Good stuff!! Stay warm today!
Krysta Dudley on March 16, 2017 at 3:37 pm

Awesome, quick workout!! Love it!
Reply
Amber Ashton on March 16, 2017 at 6:55 pm

Good one! Onto the build-a-booty!
Reply
Kim Ruis on March 16, 2017 at 7:51 pm

Great one to add on to Monday’s workout for a double hit!
Reply
- Ashley Dale Grant on March 16, 2017 at 10:24 pm
  
  Nice work Kim! I hope you sleep like a rock tonight!
Ashley Gabel on March 16, 2017 at 8:02 pm

That’s was tough. Thanks Ash. Now for bonus butt and abs.
Reply
- Ashley Dale Grant on March 16, 2017 at 10:24 pm
  
  You rock Ash! Awesome work.
Ashley Savage on March 17, 2017 at 9:08 am

Bit behind, but all done this. Will do Fridays tomorrow.
Reply
- Ashley Dale Grant on March 17, 2017 at 7:10 pm
  
  Awesome work Momma!!
Patricia Best on March 18, 2017 at 7:40 am

Finally got this one in! Felt great!
Reply
- Ashley Dale Grant on March 19, 2017 at 9:31 am
  
  Lovely!! Hope you’re having a great weekend!
Jackie Dixon on March 18, 2017 at 12:11 pm

Done and done. Short and tough. Perfect for me.
Reply
- Ashley Dale Grant on March 19, 2017 at 9:31 am
  
  They’re my favourite too!!
Jackie McDonald on March 18, 2017 at 3:10 pm

Fast & furious! Did the bonus butt workout too! ? those quick bicep curls were tough!
Reply
- Ashley Dale Grant on March 19, 2017 at 9:32 am
  
  You rock ????
Lisa Zapfe on March 19, 2017 at 10:41 am

so sweaty!! on to the next workout…have to make up for workouts my MIL was down and staying in my workout space so I couldn’t get them during the week.
Reply
- Ashley Dale Grant on March 19, 2017 at 9:08 pm
  
  Oh boy I bet you were missing them!! Welcome back!

March Workout Week # 2

30 Comments

Submit a Comment Cancel reply