Resistance Band Workout

Workout of the Week
Resistance Band Workout

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Perform each move for 40 seconds with a 20 second rest between exercises, modifying intervals, exercises, and band resistance as needed. Repeat each set 2-4 times total. Rest 1-2 minutes between sets 1 and 2.

Equipment needed: Resistance bands (one or a few of varying resistance).

WARM-UP

woman demonstrating jumping jacks

woman demonstrating lateral raises

woman demonstrating lightweight band squats
BAND SET 1
EXERCISES AND MODIFICATIONS
Perform each exercise for 40 seconds with 20 seconds of rest between exercises.
woman demonstrating squat to press woman demonstrating modified squat to press
woman demonstrating triceps extension woman demonstrating modified triceps extension
woman demonstrating single leg deadlift switch sides after 20 seconds woman demonstrating modified single leg deadlift switch sides after 20 seconds
Rest 1-2 minutes before beginning the next set.
BAND SET 2
EXERCISES AND MODIFICATIONS
Perform each exercise for 40 seconds with 20 seconds of rest between exercises.
woman demonstrating bicep curls woman demonstrating modified bicep curls
woman demonstrating lateral lunge to row (switch sides after 20 seconds) woman demonstrating modified lateral lunge to row (switch sides after 20 seconds)
woman demonstrating lateral raises woman demonstrating modified lateral raises
COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating back band stretch woman demonstrating side stretch
woman demonstrating triceps stretch

 

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