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10 minute resistance band workout

April 22, 2015 //  by Di Hickman//  Leave a Comment

Happy Wednesday! Boy I am busy right now, heading into another weekend of yoga training and things just tend to get a little out of hand during the lead up to it. Anyway popping in to bring you a workout using the NeeBoo Fit Resistance bands. You saw a little sneak peak in the video review I did last week and today I’m bringing you the whole workout. You can view the workout below or on my YouTube channel….

So for each exercise you do 15 reps, but feel free to adjust that as needed. Remember it’s a suggestion. This was probably one of the longest video workouts I’ve done in a while. The workout should take around 10 minutes. There are nine exercises and 15 reps per exercise, remember if its single arm/leg to do BOTH sides. Sounds obvious right but hey just a friendly reminder!

 

So first up is SIDE STEPS. Place the band around the legs around mid calf and bend the knees into a mini squat. Keeping the small squat step sideways keeping the hips and shoulders level, no tipping or wobbling of the hips, make the glutes do the work! 15 steps in each direction.

10 minute resistance band workout

 

One great thing about using resistance bands is you can do a LAT PULL DOWN without all the bulky equipment. Sure it’s not going to be as effective but you WILL feel it. Take the band around the hands then place hands above the head with palms forward. With firm hands push out against the band, slowly releasing back to starting position.

 

10 minute resistance band workout  lats pull down

To work the back we’re going to include BAND PULL APARTS. Holding the folded band in front of the chest at arms length pull the sides away from each other. Focus on squeezing through the back of the body. Small  bend in the elbow.

 

10 minute resistance band workout

Back to the floor and more legs with THE CLAM. I use these for corrective exercise, great for isolation of the glutes. Laying down on your side with knees bent and band around the legs just above the knee. Slowly, with control, lift the top leg keeping the feet together. Focus on the hips here, the hips stay stacked with no tilt backwards. Focus!

10 minute resistance band workout

Sit with the legs extended for a ONE ARM ROW. Wrap the band around one foot, place the other end of the band in the hand then pull the elbow back with the hand pulling into the ribcage. Great for the back, shoulders and arms.

10 minute resistance band workout  row

This DONKEY KICK feels a little odd at first with the band but once you get it, you’re good! Set up on all fours with the band loosely around the ankles and toes tucked under. Lift one leg and place the band around the arch of the foot. Keeping the core tight extend the leg back pushing against the band, slowly releasing back.

10 minute resistance band workout

Another rehab for the shoulder and one I do regularly is the Newspaper or MAGAZINE FLIP. With the band in the hands bring one hand into the side waist holding firmly, and the other in front with the elbow tucked into the waist. Open out this arm to point towards the side like flipping the pages of a magazine. Slow movement with control.

10 minute resistance band workout

TRICEP PULLS are next. One arm extended to the ceiling with the bicep by the ear, the other arm behind the back, holding the back in both hands. Keep the arm behind the back still and pull the raised arm UP. 

10 minute resistance band workout

 

Finally back to the floor with a SIDE LYING LEG LIFT. Start laying on your side with the band around the lower legs. With as little movement in the hips as possible lift the top leg up with control.

10 minute resistance band workout

 

More workouts coming soon!

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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