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Workout of the Week: Full Body Resistance Band Blast

RESISTANCE BANDS are one of the best investments you can make in your own personal health journey. They are one of the best pieces of equipment you can get to continue to work towards your goals when life gets crazy!

Benefits of Resistance Bands:

  • Easily Transported so you can do your workout wherever, whenever!

  • Have TONS of different exercises for a full body burn

  • Come with different resistances/weights to keep you challenged as you gain strength

  • LOW impact exercises for all fitness levels so no modifications needed :)

  • Each exercise is a combination and stability exercise in and of itself due to the nature of resistance

  • They make CIRCUIT TRAINING even more fun because you can throw in different types of exercises

And no, I don't have a favorite and can pretty much make any type of band work. BUT I do own these and they're pretty cool!

FULL BODY RESISTANCE BAND BLAST

So here is your RESISTANCE BAND BLAST workout of the week with video instructions. Take this with you the next time you travel to keep working towards your strongest self :)

CIRCUIT 1

  • 20 Body Weight Squats

  • 12 Lat Pulldown

  • 12 Chest Press

  • 12 Curls

  • 12 Tricep Pulldown

  • 1:00 Plank Rockers

CIRCUIT 2

  • 20 Squat Jacks

  • 12 Reverse Fly

  • 12 Chest Fly

  • 12 Reverse Curl

  • 12 Punches

  • 1:00 Plank Up-Down

Do each circuit 3X through before moving onto the next circuit!

VIDEOS

Body Weight Squats

From standing, drop down into a sitting position keeping your knees behind your toes. Try to hit a 90 degree angle.

Modification options:

1. Go to 45 degrees

2. Sit down onto a surface/chair/bench and stand back up

Lat Pulldown

Maintain strong core and form throughout. Make sure to pull DOWN and BACK.

Chest Press

Keep your core tight and focus on a slow, fluid motion.

Curls

Do not let there be any slack in the band at any time.

Tricep Pulldown

Keep your elbows locked at your waist.

Plank Rockers

Keep core tight and focus on looking forward to keep a straight back.

Modification options:

1. Knees or tabletop position

Squat Jacks

Keep your front knee behind your toes and focus on balance and stability as your kick forward.

Modification options:

1. Remove jump and perform normal squat

Reverse Fly

Keep your core tight and pull your shoulder blades together. Do not move the rest of your body- controlled movements.

Chest Fly

Focus on keeping your core tight and maintaining form.

Reverse Curl

Keep your arms nice and high and keep movement in your bicep.

Punches

Focus on keeping your core tight and controlled movement.

Plank Up-Down

Focus on keeping your core tight and controlled movement. Keep lower body still.

Go get your move on and feel strong + confident, no matter what! :)

 
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Columbus, Ohio

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Photos by

Justin Ogden

@ogdenjustin

Zach Doleac @thewilderstudioand

Ryan Shaw

@ryan_shaw