After last week's test drive, it's time to use that gained knowledge to increase reps and strength, while decreasing rest time. Take the same bands used last week, but this time reduce the resting time. The maximum amount of resting time is given, but try to rest for less!
Resistance Band Bent Over Rows
4 sets
20 reps
40 sec rest
Make sure to pull your elbows close your your sides, focus on allowing 3 seconds per rep. Ouch!
1:00 rest
Resistance Band Chest Press
4 sets
20 reps
40 sec rest
Keep your chin up, don't round off your shoulders here.
1:00 rest
Resistance Band Standing Shoulder Press
4 sets
20 reps
40 sec rest
Keep a slight bend at the knee, remember to keep the rhythm steady and consistent.
1:00 rest
Resistance Band Shoulder Front Raises
3 sets
18 reps
40 sec rest
A few extra reps here should give you the burn needed!
1:00 rest
Resistance Band Lateral Raises
3 sets
18 reps
40 sec rest
Keep going!
1:00 rest
Resistance Band Bicep Curls
3 sets
18 reps
40 sec rest
Tense your biceps and hold at the peak for 1 second per rep.
1:00 rest
Resistance Band Tricep Kickbacks
3 sets
18 reps
40 sec rest
You've just about made it!
1:00 rest
Jackknife Sit-up
3 sets
12 reps
40 sec rest
We'll keep the same reps here, but reduce the resting time, of course!
1:00 rest
Bicycles
3 sets
40 reps
40 sec rest
20 per side, and then you're all done. You trooper.
Resistance Band Upper Body Smash!
60 min
·
9 exercises
After last week's test drive, it's time to use that gained knowledge to increase reps and strength, while decreasing rest time. Take the same bands used last week, but this time reduce the resting time. The maximum amount of resting time is given, but try to rest for less!
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Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Attach a resistance band to a door frame or other stable surface. The base of the band will come to the level of your knees/thighs. Holding each handle, turn away and walk forward. Take a left leg lead stance.
Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.
Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
Slowly return to the starting position and begin again.
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.