Time: 15 to 30 minutes
Equipment: Mini resistance band
Good for: Upper body
Instructions: Choose five exercises from the list below. Performing each exercise for 30-45 seconds, completing as many reps as you can with proper form and control, with 15 seconds of rest between moves. Repeat your total circuit 3-4 times, resting between as needed.
Alternating Lat Pull-Down
How to: With band around thumbs, stand with feet hid-width apart, arms overhead, hands shoulder-width apart. Pull right elbow down as the left arm stays extended overhead, then extend arm back overhead. Repeat with left arm. That’s one rep. Continue alternating.
Alternating Bow-And-Arrow Pull
How to: Stand with arms extended forward at shoulder height, band around thumbs. Keeping left arm extended, pull right elbow back. Return to start. Do on other side. That’s one rep. Continue alternating.
How to: With band around thumbs, stand with feet hip-width apart, arms extended in front off you with hands shoulder-width apart. Repeatedly pull the band an inch out and in.
Trainer tip: Shoulders creeping toward the ears? Try a lighter band.
How to: Put band around wrists and standing with feet hip-width apart, elbows bent slightly below shoulder height, palms up. Open the hands out an inch, then close in an inch. Keep repeating.
Goal Post Circles
How to: Place band around wrists and stand with feet hip-width apart, elbows bent and at shoulder height, palms facing you. Trace basketball-size circles with the elbows for 15-20 seconds in each direction.
Single-Arm Hinged Triceps Extension
How to: Band in hands, stand feet hip-width apart and hinge forward from the hips, keeping back flat. Cross left hand over right shoulder. Extend right arm long, stretching band, then bend it back in. That’s one rep. Complete one side and switch to the other.
Runner’s Lunge Row
How to: Start in a runner’s lunge position with left foot forward, right foot back. Place one part of the band under left foot, and the other part in right hand. Pull the band with right hand to right hip, then extend arm to start. That’s one rep. Do 30-45 seconds on one side, then switch.
Trainer tip: Deepening your lunge will up the lower-body intensity and lighten the upper-body load.
Kneeling Draw The Sword
How to: From a kneeling position with left foot forward, right knee down, place one part of the band under left foot and the other part in right hand. Pull right elbow toward right shoulder. Return to start. That’s one rep. Do 30-45 seconds on one side, then switch.
Lateral Bear Crawl
How to: Loop band around wrists. From tabletop position, hover knees above floor. Take two steps right, then two steps left. Continue alternating.
How to: Start in a kneeling pushup, band on wrists. (If you’re more advanced, try it from your toes.) Step forward with left hand. Lower into pushup. Reverse move to return to start. Repeat with right arm. Continue alternating.
Trainer tip: Form struggling? Ditch the band, and this move will still burn. Trust.
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