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Lifting heavy issues is enjoyable, builds muscle, and makes you’re feeling like a baller. However if you cannot get your fingers on a pair of dumbbells (by alternative or in any other case), you’ll be able to nonetheless get a really, very strong energy session on the books with a set of resistance bands.

These stretchy tubes and ribbons enhance your muscle endurance, energy, and make your go-to routine even sweatier. One other sort of superb factor about these stretchy lil suckers is that one band can transition from too simple to too exhausting (and all the pieces in between, in fact) by inserting your fingers up or down the band, says Kelsey Wells, licensed coach and creator of the SWEAT app’s PWR At House program (which just lately launched 12 MORE weeks of exercises).

Case and freaking level: This 15-minute exercise targets your legs, booty, arms, and shoulders…er, uh, your WHOLE DAMN BODY with 4 strikes and one resistance band.

Prepared? Let’s do that.

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The exercise

This routine consists of two supersets. For every superset, carry out the 2 workouts again to again for the reps or time famous till you have accomplished every transfer 4 occasions (or 4 laps). Then, take a 30-second break earlier than transferring to the second set of workouts.

  • Superset one: standing chest press, glute kickback pulse
  • Superset two: aspect to entrance increase, bicep curl

Standing chest press

Step 1: Plant your toes shoulder-width aside together with your left foot a foot or two forward of your proper. Wrap a medium to heavy resistance band round your again and prolong your arms immediately in entrance of your chest, holding the ends of the band with an overhand grip (palms going through down), making certain that your fingers are shoulder-width aside.

Step 2: As you inhale, bend your elbows outwards to carry the ends of the band towards you till your fingers are consistent with your chest. (It is necessary that there is stress within the band on this place. If there isn’t, place your fingers additional down the band.)

Step 3: Exhale and prolong your elbows, pushing the ends of the band away out of your chest to return to the beginning place. That is one rep. Do 15 reps.

Glute kickback pulse

Step 1: Loop a resistance band or mini band round your higher thighs and get on all fours on a yoga mat. Your knees ought to be immediately under your hips and your fingers under your shoulders.

Step 2: Inhale then exhale as you prolong your proper leg again and up till it is consistent with your backbone and your toe is pointed. That is known as full glute kickback place.

Step 3: Inhale as you decrease your leg barely and instantly elevate your leg again into full glute kickback place. That is one rep. Do 15 reps on both sides.

Aspect to entrance increase

Step 1: Standing on the center of a resistance band, plant your proper foot a foot or two forward of your left. Along with your arms prolonged by your sides, maintain one finish of the resistance band in every hand with a impartial grip (palms going through inwards).

Step 2: Inhale then exhale whereas sustaining a slight bend in your elbows, increase the ends of the band outward, and upward to shoulder peak. As they attain shoulder peak, carry them immediately in entrance of your chest, making certain that you just draw your shoulder blades down and again.

Step 3: As soon as the ends of the band come collectively in entrance of your chest, draw the ends of the band backward till they’re consistent with your shoulders, as soon as once more, making certain that you just draw your shoulder blades down and again.

Step 4: Inhale and slowly decrease the ends of the band right down to your sides to return to the beginning place. That is one rep. Do 12 reps.

Bicep curl

Step 1: Standing on the center of a resistance band, plant each toes on the ground shoulder-width aside. Maintain one resistance band deal with in every hand with an underhand grip (palms going through you) with arms prolonged on both aspect of your physique.

Step 2: Inhale then exhale as you bend your elbows to carry the resistance band handles in in direction of your chest, holding your elbows stay in shut contact with the perimeters of your physique.

Step 3: Inhale then prolong your elbows to return to the beginning place. That is one rep. Do 15 reps.

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