The Whole Enchilada
Might as well get the most out of your workout when you are short on time, right? Well this workout is the whole enchilada! You’ve got cardio, core, upper body, and lower body movements. This is a great workout to do if you are going on vacation or just simply short on time. A resistance band is a perfect piece of equipment to have for trips or at home for quick, full body workouts.
Be sure to properly warm up before and cool down after each workout. If you are unsure about any movements, stop and consult your doctor about any limitations you may have.
Challenge yourself on the cardio rounds! Maybe you increase speed or resistance with each round.
Band squats: place the resistance band under the arches both feet and stand firmly on the band. With feet hip width distance apart and hands holding the band at your shoulders, squat down with weight in your heels and glutes.
Band lunges: Step one foot on the band and place the other foot behind you in a lunge position. Perform a stationary lunge with knees coming to 90 degrees at the bottom of the lunge. Repeat on the other leg.
Glute bridges: lay on your back with your feet flat on the floor. Lift the hips up towards the ceiling and squeeze glutes and hamstrings to activate. Repeat for reps.
Bicycle crunch: laying on your back, alternate crunching right elbow to left knee and left elbow to right knee.
Push ups: on knees, toes, or incline, press your body up and down keeping a straight spine and core tight
Tricep dips: place your hands on a bench with your back to the bench. Dip your hips down and press back up to straight arms to engage the triceps.
Band curls: band can be under one or two feet. Curl palms up to shoulder with elbow locked to sides.
Band rows: secure band around a post or railing. Step back to have tension on the band. With palms facing each other, pull elbows straight back and squeeze shoulder blades together