Tag Archives: Travel Workouts

More Bands!!

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Last week we discussed how easy it was to use resistance bands to workout at home, on the go, or at the gym. I provided you with three different types of upper body exercises. I hope you all went out and tried the exercises out on your own. Today we are going to be introduced to three lower body exercises you can do with the resistance bands.

Before we get into the workouts let’s review some of the positives resistance bands. They are some of the most inexpensive gym equipment you can find and they require very little space to use. You can purchase them at most sport goods places and they come in different colors which represent the different levels of resistance. The colors of the bands typically going from the least resistance to the most resistance is yellow, green, red, blue, black and silver. With these bands you are able to do several different total body exercises just with this one piece of equipment.

Today we are going to focus on three new lower body exercises you can do with the bands. I’m also going to introduce everyone into the resistance band that goes around your ankles. The three exercises for today are squats, lunges, and band walks.

SQUATS

  • Stand on the band with your feet shoulder width apart
  • Grasp the handles and have them positioned right above your knees in a squat position
  • Pull the handles with you as you stand up in a controlled manner
  • Return to your starting position and repeat until desired repetitions

 

 

 

LUNGES

  • Start with your right foot on top of the band
  • Grasp the handles with your palms facing up
  • Bend your right knee and straighten your left leg as you shift your hips toward your right leg
  • Make sure you keep your  back straight
  • Then return to your starting position and repeat until desired repetitions

*With this exercise you can either stay on the same leg or finish your repetitions or alternate legs each time.*

LATERAL WALK

  • Step on the band with your feet shoulder width apart
  • Grasp the handles and cross your arms over
  • Keep your arms close to your chest
  • Start walking sideways taking short and quick steps
  • Repeat going in one direction and then switch sides

 

 

 

These 3 exercises are great for getting started with using the bands. Remember, you can control these exercises by making it easier or more difficult depending on the color bands you use. So challenge yourself with these exercises!! You can take them anywhere so when you go out of town there are no excuses. Just pull out your handy resistance band.

Yours In Fitness,

Lauren “LC” Chatman

Bands!!

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Have you ever wanted to know some good exercises you could do in the comfort of your home on those days you might not be able to make it to the gym due to your schedule, weather, traveling, etc? Maybe you don’t have room gym equipment? Well, one piece of equipment that can be beneficial in these situations is Resistance Bands!!

Resistance bands are some of the most inexpensive gym equipment you can get and they require little space to use. You can purchase them at most sporting goods places. They come in different colors which represent the different levels of resistance. The colors of the bands typically going from the least resistance to the most resistance are: yellow, green, red, blue, black and silver. With these bands you are able to do several different total body exercises just with this one piece of equipment.

Today we are going to focus on some good arm exercises you can do with the bands: overhead press, lateral raise, bicep curls, and single arm triceps extensions. These exercises can be done in 3-4 sets with a total of 10-15 repetitions each set.

Overhead Press

 

 

 

 

 

 

 

  1. Stand straight on the center of the band
  2. Grab the handles in each hand and lift to shoulder level
  3. Make sure the bands are behind your arms as you press and then press them overhead
  4. Return to starting position and repeat until desired repetitions

Lateral Raise

 

 

 

 

 

  1. Stand straight on the center of the band with your hands in each handle near your thighs
  2. Lift your arms up slowly to just above parallel to the floor and then lower back down
  3. Return to starting position and repeat

 Bicep Curls

 

 

 

 

 

 

  1. Stand straight on the center of the band with your feet shoulder-width apart.
  2. Grasp the handles with your palms facing up right in front of you thighs.
  3. Make sure your elbows are tucked into your side
  4. Curl the handles up toward your shoulders
  5. Control the band on your way back down to starting position and repeat

Single Arm Triceps Extensions

 

 

 

 

 

 

  1. Stand straight on the band with just one of your foot near the end of the band
  2. Grab one of the handles with your palm facing up
  3. Your upper arm should be by your ear and your hand behind your head
  4. Make sure you keep your upper arm stationary and then extend your arm overhead
  5. Then return to starting position and repeat until desired repetitions

These four exercises are great exercises to get started with using the bands. Remember you can control these exercises by making it easier or more difficult depending on the color bands you use. So challenge yourself with these exercises! Also, remember you can take them anywhere so when you go out of town there are no excuses for not working out.. Just pull out your handy resistance bands.

*Don’t forget to make suggestions for the #FanFriday article of the week*

Yours In Fitness,

Lauren “LC” Chatman 

Workouts For The Road (Resistance Bands)

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Summertime is here so for many people that means the next few months will be filled with travel and vacation. I know when I go out of town I still like to workout and so do many others. Don’t fret! There’s a way we can work out while on the road without loading your bags with weights (which would definitely put you over the 50 lb. limit). The way we can do this is by doing workouts with resistance bands. The good thing about the resistance bands is they are light and easy to pack. You can do a total body workout with the bands in the comfort of your room.

OVERHEAD PRESS

  1. Step on the resistance band with legs shoulder-width apart. Place both of your hands in the handles.
  2. Begin with both arms at a 90 degree angle. Make sure to have your wrists in and abs engaged.
  3. Contract the shoulders to straighten arms up and then lower back down.
  4. Repeat

LATERAL RAISE

  1. Step on the band and have it positioned under the middle of your food. Place both of your hands in the handles.
  2. Begin with both arms down at your side.
  3. Pull your arms straight out to your side lifting them straight up, but not past your shoulders, and then lowering them back down.
  4. Repeat

 

 

SEATED ROW

  1. Starting position will be on the floor with your feet out in front of you like you see in the picture.
  2. Wrap the band around your feet and try to sit up as straight as you can with your arms extended and hands in handles.
  3. Bend at the elbows and bring your arms into the body squeezing your shoulder blades.
  4. Return to starting position and repeat

 

 

BICEP CURLS

  1. Step on the band and position it under the middle of your foot. Place both of your hands in the handles.
  2. Have both arms down to your side with your palms facing upward.
  3. Begin with each arm up in a flex position until your hands reach your shoulders level.
  4. Lower your arms back to the starting position.
  5. Repeat

 

 

 

SQUATS

  1. Place the band underneath the center of your feet. You want to make sure your heels are supporting the majority of your body weight.
  2. Lower your body into proper squat position and grab the handles.
  3. Position the handles just above your shoulders and then begin to raise your body by pushing from your heels.
  4. Just before you reach full extension lower yourself back to the starting position. Squat down as far down as you feel comfortable going.
  5. Repeat

 

 

 

LUNGES

  1. Start with feet hip-width apart. Take the left foot back approximately 2 feet behind you standing on the ball of your foot.
  2. Place the band underneath your right foot and put your hands in handles.
  3. You should be positioned in a staggered stance with your back and neck straight in a neutral position.
  4. Lower body by bending at the right hip and knee until thigh is parallel to the floor.
  5. Return to starting position.
  6. Alternate and Repeat

 

 

 

RESISTANCE BAND INFO

You can purchase resistance bands at any athletic sporting goods store. Also, it’s good to know the band have specific colors to represent the resistance of the band. The easiest band color is yellow, then green, red, blue and then black.

WHAT TO LOOK FORWARD TO

Look forward to nutrition article about great brain foods and Photo Friday. Remember to get your plyometric workouts in daily!!

Yours In Fitness,

Lauren “LC” Chatman