Bands are a great piece of equipment that can help you achieve amazing results. Complete this workout anywhere, anytime and feel the burn!

SPLITTERS - 3 SETS OF 10 REPS

  • Stand with your knees slightly bent and your feet shoulder-width apart
  • Grip a shoulder-width section of the resistance band with both hands in front of you at shoulder height
  • Keeping your arms straight, pull the band out and back until your shoulder blades contract
  • Slowly return to starting position for one rep

BANDED ROWS - 3 SETS OF 15 REPS

  • Loop an exercise band around something sturdy and grip each end firmly with both hands, wrists facing inward
  • Stand with your feet shoulder-width apart with your knees slightly bent
  • Keep your back straight and your shoulder blades retracted 
  • Bend your arms and pull the band towards your midsection until your elbows form a 90-degree angle
  • As you pull the band toward your midsection, twist your wrists outward pushing your shoulder blades back and together
  • Pause briefly before straightening your arms and releasing the band back to the starting position for one rep

EXPLOSIVE PRESS UPS - 3 SETS OF 12 REPS

  • Place the band around your back, under your arms, and loop the band through the palm of your hands
  • Put your palms to the floor just slightly wider than shoulder-width apart
  • Come up to a high plank position so that your spine is straight and squeeze your core, glutes, and quads to maintain this solid plank position
  • Lower yourself down by bending at the elbows and stop when your arms are at least at 90-degrees
  • From the bottom position, press through the heels of your palm back up to the starting position with your arms fully extended for one rep

B-STANCE ROMANIAN DEADLIFT - 3 SETS OF 15 REPS

  • Begin standing with your feet hip-width apart with the resistance band looped around both feet and holding the other end of the band in your hands
  • Keeping your legs and back straight, begin to bend at the waist, sending your hips back and lowering the band towards the ground while keeping your chest up maintaining consistent tension on the band
  • Once your body is fully extended, squeeze your gluts and contract your hips to help drive your body back into the starting position for one rep

HIP BRIDGES - 3 SETS OF 12 REPS

  • Select a resistance band with an appropriate strength for your level of fitness
  • Lie down on the floor, with your back straight against the ground and your knees at right angles
  • Place the resistance band around both thighs, so it rests just above your knees
  • Keep your arms at your side, press your knees out against the bands, and raise your hips towards the ceiling
  • Squeeze your muscles tight, hold for 2-3 sec, and release for one rep