Total Body Resistance Band Workout: Part II

Here’s the second half to my band workout, which I had assumed I’d have time to publish by now.  As it turns out, my lazy August is becoming quite busy!  Oh well, better late than never.  As always, do 2-3 sets of each move, preferably in a circuit format.  Mix and match these moves with Part I for a complete workout.

Now, I think I’ll grab an iced tea, go outside and force my type-A self to slow down these last few summer weeks…


1. Squat to Overhead Press

Grab an exercise band with an overhand grip and stand on it with feet hip-width apart. Lower your hips until your thighs are as close to parallel to the floor as possible. Position hands at shoulder height. Push up to standing while extending your arms straight overhead. 12-18 reps.

2. Arm Sweep (not pictured)

Stand with one end of the band under one foot with the handle facing the outside.  Hold the other end in your hand (same side), arm extended to the side but not locked.  Keeping your arm extended and parallel to the floor, slowly sweep your arm to the front.  Hold for a second, then sweep back out to the side.  Adjust the tension/difficulty by where your foot is standing on the band.  12-18 reps, then repeat with the other arm.

band triceps

3.Tricep Extension

Grab one end of the resistance band with and step on the other end of the band with your same-side foot.  Pull the band up over your shoulder so that your elbow is pointed forward.  Extend your arm upward until it is in a straight line and then bring back down to your shoulder.  12-18 reps, then repeat on the other side.

band donkey kicks

4. Donkey Kick

Hold onto each end of your resistance band, and place the center of the band around the sole of the right foot. Then place your elbows and knees on the ground so your back is straight.  Hold the band firmly, draw your belly in, and extend your right leg straight out behind you. Then draw your knee forward, but don’t let it touch the ground.  15-20 reps; repeat with the left leg.

5. Elbow-Knee Oblique Crunches (not pictured)

Standing, grab the band’s handles, and then grab onto the tubing with each hand.  Hold the band overhead.  Keeping your left arm stationary, slowly lower your right arm and raise your right knee simultaneously, allowing them to touch, if possible.  Pause for one second, then return to starting position.  15-20 reps; repeat on the left side.

Band russian twist

6. Russian Twist

Sit on floor with legs extended and together, center of band wrapped around soles of feet, holding one end of band in each hand. Bend knees slightly, keeping heels on floor, and clasp hands to bring both ends of band together.  With abs engaged and back flat, lean back 45 degrees and extend arms in front of you at eye level.  Slowly bring your arms to one side, following them with your eyes.  Return to center, then repeat on the other side.  That’s one rep.  12-18 reps.


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