Happy early Thanksgiving! One day away and no doubt the stress is starting to set in, and getting a workout in might seem impossible but it will help reduce stress, improve your mood and help offset the calories you consume on Thursday. So make the extra bit of effort to get a workout done this week. To help I have another workout using resistance tubing. Click here for a review of the resistance tubing set I used.
Back and Shoulder Resistance Tubing Workout
Start the workout with 5 minutes of jump rope. Don’t panic if you don’t have a jump rope. Pretend. Yes seriously just jump or jog in place, do high knees or jumping jacks, run lengths of the football field, just move!
Anchor the tubing to the door or post and adopt a staggered stance (one foot in front of the other), extend your arms out in front with no slack on the resistance tube, then bend and pull the elbows back towards the mid spine. Repeat for 12 repetition, then complete another minute of jump rope, complete three sets.
Stand with one foot under the resistance tubing adopting a staggered stance, holding the handles one in each hand. Begin with the hands at shoulder height then reach up towards the sky/ceiling, returning with control. Repeat for 12 repetition, then complete another minute of jump rope, complete three sets.
Bent over row
Stand with both feet on the tubing, then loop the resistance tubing around one or both feet so you end up with short length that you have to bend over to reach the handles. Hinge at the hips, bend the knees and keep the back flat with abs braced. Pull the elbows back and up returning to the starting position with control. Repeat for 12 repetition, then complete another minute of jump rope, complete three sets.
Seated rear fly
Anchor the resistance tubing to the door frame or or other, and sit away from the tubing anchor with the legs bent in front and holding the handles in front with no slack on the tubing. Using the back muscles, from the shoulders open the arms out wide reaching the arms out to the sides. Return with control. Repeat for 12 repetitions, then complete another minute of jump rope, complete three sets.
Bent Over Lat Pull
Anchor resistance tubing to the door frame or other, and stand with knees bent and hinge at the hips so the torso is parallel to the floor with the back flat and abs braced, arms extended and biceps by the ears. No slack on the tubing. Brace the core and pull the hands and elbows back towards the waist, returning to the start position with control. Essentially like a lat pull down but in a bent over position. Repeat for 12 repetition, then complete another minute of jump rope, complete three sets.
Finish the workout with a stretch for the back, legs and shoulders, then go eat all the Thanksgiving food!
So tell me…
What’s your “problem area”?
What’s your favorite body part to train?