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Three Do-Anyplace Resistance-Band Exercises – Oxygen Journal

No matter As diligent As you plan your life there will be times when you will miss a workout. In these cases, take your trusty resistance band and use one or more of these three mini workouts for a quick burst of energy. Each shouldn’t take more than 10 to 15 minutes, and if you work hard, that’s long enough!

Training 1

Ladder complex

Start one rep of each movement and add one rep on each subsequent round. Continue until you do five repetitions for each movement. Let rest for a minute, then reverse the ladder and go back down, subtracting one rep on each round.

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exercise Sets Representative

Reverse curl

5

1 -> 5 / 5-> 1

Front squat

5

1 -> 5 / 5-> 1

Overhead press

5

1 -> 5 / 5-> 1

Back to the crouch

5

1 -> 5 / 5-> 1

Good Morning

5

1 -> 5 / 5-> 1

Overhead press

5

1 -> 5 / 5-> 1

Reverse curl

5

1 -> 5 / 5-> 1

Training 2

Upper body supersets

In each superset, do the movements back to back with minimal pause in between. Pause between 30 and 60 seconds between supersets. On the final repetition of each movement, stop with an asterisk and hold on maximum contraction for as long as possible before lowering to start.

exercise Sets Representative

Bent over row

3

10

Front raise *

3

10

exercise Sets Representative

Overhead press

3

10

Reverse curl *

3

10

Training 3

Lower body tabata

Do each movement at full intensity for 20 seconds, then rest for 10 seconds. Complete four rounds.

exercise Seconds

Back to the crouch

20th

Rest

10

Good Morning

20th

Rest

10

Tips

  • Choose a band that is challenging but that allows you to safely perform all movements. For example, don’t choose the heaviest belt and try cranking out 10 overhead presses.
  • Securely wrap the tape around your feet before starting. Loop the tape over each foot and then under it so you can stand on it and prevent the face from tearing.
  • The band will always want to get back into shape; Make the most of this physics and control the negative contraction of each rep.

Reverse curl

Grasp the band with both hands and stand with your feet shoulder-width apart. Keep your upper arms close to your sides, then bend your elbows and pull the band up as high as you can, keeping your wrists still and straight. Make a short stop and then slowly lower yourself down to take off.

Thank you for watching!Visit the websiteThank you for watching!Visit the websiteFront squat

Front squat

Stand with your feet shoulder-width apart and your legs slightly away from your hips. Hold the band against your shoulders with your elbows turned and your chest raised. Kick your hips back, then bend your knees to lower your glutes to the floor as low as possible. Go through your heels and straighten your hips and knees to come to a stand.

Overhead press

Overhead press

With your wrists and elbows stacked, hold the band against your shoulders and feet shoulder-width apart, knees slightly bent. Extend your arms and push the band over your head until it stops. Lower slowly to start.

Back to the crouch

Back to the crouch

Position the band over your upper back and hold it on your shoulders with both hands. Stand with your feet shoulder-width apart with your legs slightly away from your hips, then kick your hips back and bend your knees to crouch as low as possible while keeping your chest raised. Take a short break, then run through your heels and get up.

Good Morning

Good Morning

Position the band across your back and hold it in front of your shoulders. With your feet shoulder-width apart and knees slightly bent, press your weight back into your heels as you hang by your hips and fold forward with your back straight. Lower as much as you can without rounding your back or bending your knees. Slowly return to the start.

Bent over row

Bent over row

Hold the band with your palms facing in, and with your back straight, pivot the band forward from your hips until your torso forms a 45-degree angle. Ride your elbows up and back and pull your shoulder blades together behind you. Make a short stop and then slowly lower yourself down to take off.

Front raise

Front raise

Stand with your feet shoulder-width apart and hold the band in front of your thighs with both hands with your arms straight. Slowly raise the band to shoulder height or slightly above and take a short break. Then slowly lower it down to take off.

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