Enter to win the Aurorae Resistance Band Set Giveaway
Disclaimer: this post was sponsored by Aurorae, but all opinions expressed are my own.
This workout is broken up into 3 circuits. Repeat each circuit 2-4 times, depending on your fitness level, before moving on to the next circuit. Rest for 30 seconds after each circuit is complete.
DOWNLOAD TO PRINT FULL SIZE – Resistance Band Circuit Workout
Squat Press [with band]
(1) Stand on band with feet shoulder width apart with your weight in your heels. Keep your abs tight and stand with your shoulders squared over your hips. (2) Holding a handle in each hand, bring band to shoulder height. (3) Sit back and down as if you were going to sit down onto a bench. Keep your back straight being careful not to lean forward over your toes or bow inward as you lower or stand. (4) Keep your belly button sucked in toward your spine as you stand back up being careful not to arch your back. (5) Return back to start position pressing hands straight up over your head. (6) Slowly lower hands back down to shoulder height. Targets quads, glutes, shoulders, and core.
Bicep Curl [with band]
(1) Stand with feet shoulder-width apart with your feet placed over the middle of the band. Hold a handle in each hand, starting with your arms down at your sides. (2) With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction keeping the upper arm stationary. (3) Slowly lower back down to start position. Targets biceps.
Plank with Side Dips
(1) Get into forearm plank position. (2) Keeping your abs in tight and your shoulders above your elbows, rotate your torso as you drop your left hip to the ground. (3) In a controlled motion, rotate your torso to the opposite side, dropping your right hip to the floor. (4) In between rotations, stop in the middle to get control of your balance if necessary.
(1) Stand on your right leg with foot rooted to the floor and left leg lightly placed on the floor next to the left foot, weights by your sides. (2) Lift the right knee up at at 90-degree angle, then step forward into a lunge. (3) Lunge the left foot forward, far enough so that knee is directly above the heel (it should not go past toes). (4) Hold for two seconds. (5) Lift left foot from front lunge to knee up, then extend same leg back to rear lunge with back knee bent. (6) Continue front and back lunges with right leg, then switch legs and repeat.
Lateral Raise [with band]
(1) Stand with feet positioned over the center of a tube band, shoulder-width apart. Hold each handle with arms down at your side and palms facing in. (2) Bending your elbows slightly, raise your arms straight out to the side to shoulder height. (3) Slowly lower down to start position. Targets shoulders, upper back, chest and core.
Plank Knee To Elbow
(1) From standard plank position, hands directly under shoulders, lengthen your neck, eyes looking slightly in front of your hands. Keeping arms straight, push on your hands away from the floor to stabilize your shoulders. Tighten your, don’t arch your back and tuck your tailbone creating a straight line from head to toes. (2) Exhale and bring your right knee as close to your right elbow as possible. (3) Return to start position. (4) Exhale and rotate your right knee to your left elbow. (5) Return to start position. Right knee to right elbow and left elbow is one repetition. Targets rectus abdominis and internal obliques.
(1) Stand with feet slightly narrower than shoulder width apart with knees slightly bent. Keep your back straight and your shoulders pulled back. (2) Allow the torso to slowly bend forward at the waist. Keep your knees slightly bent and your back flat throughout the entire movement. (3) Lower until your torso is almost parallel to the ground. (4) From this position, focus on your hamstrings and exhale while lifting your body back to start position. Targets glutes, hamstring, lower back
Tricep Extension [with band]
(1) Stand with the your feet on the center of the band. Hold a handle in each hand. (2) With palms toward the ceiling, extend both arms directly over your head so that they are perpendicular with the floor and in line with your body. (3) Inhaling, slowly bend your arms lowering your hands behind your head. Keep your elbows close to your head and pointed straight up throughout the entire movement. Lower until you feel a stretch in the back of your arms. (4) Exhale and raise your hands following a slight arch back up to start position. Targets triceps.
(1) Lie on your back with your legs up and bent at the knee, so your thighs are perpendicular to the floor and your calves are parallel to the floor. (2) Draw in your belly button toward your spine and press your lower back into the floor. Place your hands behind your head with your thumbs behind your ears. (3) Exhale as you extend your right leg out straight; simultaneously lift your shoulders off the floor, keeping your elbows open, and bring your right armpit and left knee toward each other. (4) Inhale, then exhale as you repeat the exercise, using the opposite arem and leg. Targets rectus abdominis and internal and external oblique.
- Keep your core tight
- Shoulders blades back
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, resistance band and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Grab a pen and your calendar. Plan your workouts for the week. Write it down. Share with others. Set yourself up to feel amazing.
Set yourself up for success!
Need to order a set of resistance bands? Check out the Resistance Bands Set by Aurorae Fitness (includes Padded Handles, Door Anchor, Ankle Strap, Guide Book, and Carrying Case).
The resistance bands come in a variety of colors and thicknesses. A color coding is used to identify differences in the thickness of the rubber, and thus the resistance of the elastic tubing. The greater the thickness, the more resistant ti will be to being stretched requiring a greater amount of force to stretch it.
Resistance bands are versatile, low cost and can easily be taken anywhere.
Think about how convenient it would be to have a resistance bands set for holiday traveling!
Aurorae is generously sponsoring a giveaway! One lucky reader will receive a Resistance Band Set which includes padded door handles, door anchor, ankle strap, guide book and carrying case). Everything you need for an awesome workout.
- Approximate resistance band levels: Yellow 2-4 lbs., Blue 4-6 lbs., Green 10-12 lbs., Black 15-20 lbs., Red 25-30 lbs
- Combine multiple resistance bands for a customized level of resistance
- Extra thick padded handles for maximum comfort during workout
Enter to win!
Be on the lookout for another resistance band workout to target, tone and sculpt your arms and shoulders.
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