Resistance Bands – Whole Body Workout

bands with handles & some that are just tubing
bands with handles & some that are just tubing

I love using bands for strength work occasionally because of the resistance that they give for the entire move.  I decided it would be fun to use them for one of my Boot Camp Classes.  

Warm-Up:  light jogging/cardio and stretching (arms & legs)

Large - punching Bent over row Squats Side Bend
Punching
Bent over row
Squats
Side Bend

1st Series: 
     Bent Over Row – 8 arms together (T), 8 right (R), 8 left (L), 8T
     Squats – 3 x 8
     Side Bends – 3 x 8 each side
Cardio – cross punches in plie – 2 minutes

Shoulder Press Leg Abduction Bicycles Step Back to Kick
Shoulder Press
Leg Abduction
Bicycles
Step Back to Kick

2nd Series:
     Shoulder Press – 8T, 8R, 8L, 8T
     Leg Abduction – 3 x 8 each leg
     Bicycles – 3 x 8
Cardio – Step back to kick – 1 minute each leg

Knee lift with hop Bicep curls Quad extension Plank with leg lift
Knee lift with hop
Bicep curls
Quad extension
Plank with leg lift

3rd Series:
     Bicep Curls – 8T, 8R, 8L, 8T
     Quadricep extension – lift knee, extend leg, bring leg in, tap toe – 3 x 8 each leg
     Plank with leg lift – 2 x 8 each leg
Cardio – Front knee lift with hop (twist elbows to knee) – 2 minutes

Triceps Extensions Triceps Kickback Donkey Raises Superman
Triceps Extensions
Triceps Kickback
Donkey Raises
Superman

4th Series:
     Triceps Extensions – 8T (overhead), 8R (kickbacks), 8L (kickbacks), 8T (overhead)
     Donkey Raises –  3 x 8 each leg
     Superman with band pull – 3 x 8
Cardio – Skaters – 2 minutes

Challenge Move:   
      Frog jump front – single leg plank (right) – frog jump back – single leg plank (left)
          Try for 6 total – 3 planks with each leg – if you can do more go for it!!!

[youtuber youtube=’http://www.youtube.com/watch?v=Pp69qquAF9M’]

Cool Down:  Walk until heart rate comes down.  Full body stretch

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