Thursday, September 15, 2011

Total BODY Workout

This is a great workout routine for traveling and when you don't have a lot of time to workout. Also a exercise band fits easily in a suit case without taking up much space. Get ready to sweat with just you and an exercise band.

Military Push-up
Start in push-up position (back straight and abs engaged) . Place resistance band across back and hold an end tightly under each hand. Put hands about 5 inches apart on mat and lower chest toward floor, keeping elbows by sides. Push back up into band; hold for 4 seconds. Do 10 reps.

Adductor Press-down

Lie on your right side, balancing on your right forearm, elbow in line with shoulder, legs extended, shoulders and hips square. Wrap a resistance band around the arch of your left foot and raise leg to hip height, foot flexed, while holding both ends of band in left hand, elbow bent and on left hip. Contract abs to stabilize your torso, then without changing the position of your body or band, press left leg down to meet your right make sure to activate the movement from the inner thighs. Slowly lift your left leg back up to starting position, resisting against band as it pulls your leg up to hip height. Repeat for 15-20 reps, then switch sides.

Boat Pose

Sit on floor with legs in a V position. Wrap band over quads and under hamstrings (forming an X), and hold an end in each hand. Engage abs, keeping back straight and chest lifted, and raise legs about 1 foot off floor. Pull on band as you push legs out to sides, then hold legs open for 4 seconds. Return legs to start and repeat. Do 15 reps without lowering legs.


Lie face-up, knees bent, heels shoulder-width apart on floor, feet flexed. Squeeze glutes and lift hips into bridge. Drape band over hips and pull hands to floor so band is tight to body. Keeping arms still, lower and lift hips 15 times.

Hip Extension

Tie band in a loop and pace it around right ankle and left foot. Kneel so hands are aligned under shoulders and knees under hips. Lift left leg until thigh is parallel to floor, keeping left knee bent 90 degrees as shown. Pause, then lower to start. Do 15 reps; switch legs; repeat.

 Chest-up Curl

Tie a resistance band in a loop and put legs through it, resting it above knees. Lie on your back, knees bent at a 90 degree angle, and in line with hips. Drop tailbone so lower back touches floor. Place fingertips lightly on the sides of your head. Slowly lift head and curl torso upward. Then, reach your hands forward as far as possible, palms up, curling torso slightly higher, making sure shoulder blades clear the floor but the back portion of your waist is still in contract with the floor. Maintaining this position, tuck your pelvis and bring left knee toward chest resisting the motion with band as you straighten right leg. Bend both knees, keeping torso even. Repeat for 20 reps.

High Knees run with knees up to waist height for 50 reps

Repeat routine 2 more times through.

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