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Sample Holiday Travel Workout
Exercise Instructions:
Bicep Curl with band
Stand tall and place the band under your feet. Grab both handles, palms facing
up and elbows close against your waist. Bend your elbows until your hands are
at your shoulders with palms facing your shoulder. Return to starting position
and repeat. Tip: To make the move easier, place band under only one foot or
instead do the above Band Standing Bicep Curl. To make the move more
challenging, place your feet further apart on the band.
Tricep Kickback with band
Stand with one leg slightly in front of the other for balance. Bend slightly
forward from the torso. Grab each end of a resistance band with each hand.
Bend the arm that is opposite side of the forward leg back to about a
90-degree angle. Keep your shoulder relaxed and down. This arm's hand is at
your waist. Place the opposite hand on your bent arm's shoulder. Extend your
arm straight back keeping your upper arm parallel to the ground and your
armpit closed. Return to starting position and repeat. Then perform move on
opposite arm.
Lat Pull Down with band
Begin by placing the band over the top of an open door. Grab each end of the
band and sit on the floor with back straight. Lean slightly away from the
door, arms are straight up. Bend your elbows, squeeze your shoulder blades
together as you pull your arms down and slightly out. Return to start position
and repeat. Tip: you may need to use your feet to keep the door securely in
place.
Front Raise with band
Begin by standing tall, band placed under your feet. Grab one end of the band
in your right hand, with hand in front of your thigh. Extend your arm straight
out to the front until you reach shoulder-level. Return to start position,
repeat and switch arms
Modified push-up
Begin on your knees with your hands placed on the floor, just slightly wider
than your chest. Arms are straight, but don't lock the elbows. Your back is
straight and your knees are bent with your feet extended off the ground, heals
face the ceiling. Bend your elbows and slowly lower your body to the floor.
Chest should touch the floor. Do not allow your upper body to move forward,
you should only be moving downward. Don't let your back arch, keep it straight
throughout the move. Return to start position and repeat.
Squat with band
Start standing tall with band placed under your feet, holding the ends in each
hand at shoulder level. Bend knees into a squat position attempting to get
upper thighs parallel to the floor. Emphasize pushing hips back as if you are
sitting in a chair this will help you keep your knees above your ankles. Make
sure your knees do NOT extend forward past your toes. Try to keep your hands
at shoulder level Return to starting position.
Abductor lift
Start by lying on one side with lower leg stretched straight out and upper leg
raised to about a 90-degree angle. Rotate upper leg slightly so knee and elbow
are slightly toward your backside. Lower your upper leg down to meet your
lower, stretched out leg. Try to bring your upper leg's heal to your lower
leg's ankle. Return to starting position. Tip: Visualize pulling your leg down
through mud to increase the resistance.
Hamstring kicks
Begin
kneeling on floor with arms bent resting on a chair. Both knees are on floor,
back is raised and straight. Extend one leg straight up with flexed foot. When
raised, upper thigh is about parallel with floor. Be sure to protect your back
by maintaining a straight back. Don't let you back arch. Return to starting
position and repeat. Then perform move on opposite leg.
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