No-equipment “hands up” workout
This workout can help strengthen your spinal muscles while working on your balance using your core, glutes and legs. And maintaining your arms up during the whole workout will make your shoulders burn. Take your time to perform each exercise in a slow controlled motion.
- 20 squats
- 20 alternative backward lunges
- 20 walking lunges (or alternative forward lunges if you don’t have enough space available)
- 20 bird dogs
- 10 warrior III yoga poses on right leg
- 10 warrior III yoga poses on left leg
- 10 get down & up starting with right leg (stay in a squat position when you’re up, make those legs burn!)
- 10 get down & up starting with left leg
It will take you around 25 minutes to perform this circuit 3 times. Keep your abs engaged to protect your lower back!
For more information and ideas to warm up and stretch before and after this workout, please check out the whole post on my Wordpress-blog: www.fitnesstreats.com/2012/04/hands-up-workout
Doing this tonight!
One hand swings. This drill will sculpt your shoulders, not to mention work your lower body and core. Get sexy arms for the summer! Do 3 sets of 15 reps. Ps. I’m still a noob with gif lol.
For this edit, I took information from one place : source
(Click the images to enlarge)
SIX EASY RESISTANCE-BAND EXERCISES
(from left to right; click on the picture if you need more help identifying the moves)
Think you need a pile of weights to get in shape? Snap out of it and grab an exercise band instead. This portable piece of equipment may be even more effective than a set of dumbbells, because it improves strength and balance. Plus, “you work in a full range of motion, so it targets muscles that you can miss with weights,” says Lawson Harris, creator of this routine and owner of the Lab, a fitness studio in Brooklyn. Try these moves three times a week.
Move 1: Lunge With Biceps Curl
(A) Place the center of the band under the instep of your left foot and position your right foot about two feet behind you. (B) With an underhand grip on the band’s handles, perform a biceps curl while bending your knees to lower into a lunge position. Complete 20 repetitions. Switch legs and repeat.
Move 2: Hug-the-World Plié
(A) Stand with feet wider than shoulder-width apart, toes out. Wrap the band around your back at bra level. Extend arms to sides, slightly curved, while holding the band just shy of the handles. (B) Bring fingertips together and bend knees until thighs are parallel to the floor. Open arms while returning to start. Repeat 20 times.
Move 3: Squat With Overhead Press
(A) Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing away from you and elbows bent. (B) Squat deeply while pressing your arms directly over your head. Keep your weight on your heels and resist the band as you return to standing position. Repeat 20 times.
Move 4: Crunch With Lat Pull-Down
Loop the band around a stable object, like a doorknob. (A) Lie on your back, gripping the band’s handles with arms extended. Raise your legs and bend your knees so your shins are parallel to the floor. (B) Crunch your upper body forward while drawing your arms toward your knees. Roll back to starting position. Repeat 20 times.
Move 5: Side Lunge With Side Raise
Stand with feet wider than shoulder-width apart, one end of the band under left foot. Grip other handle with left hand. (A) Step into a lunge with right foot; sweep left hand down toward right foot. (B) Push off with right foot to return to standing; raise right leg as you perform a lateral raise with left arm. Repeat 20 times; switch sides.
Move 6: Monkey
(A) Stand on the center of the band with your feet parallel and wider than shoulder-width apart, knees soft, and handles in hands. (B) Bend your torso to the right while drawing your left elbow upward. Alternate sides briskly. Repeat 20 times. (And no cheating: Two sides equal one repetition!)
I seriously think the resistance band is one of the best pieces of exercise equipment you can have. They’re relatively inexpensive and very portable!
5 REASONS TO USE RESISTANCE BANDS
- You can target smaller muscles, like therotator cuff around the shoulder, more easily than with weights. Using a band will increase your coordination and your balance, and utilize more muscle groups at a time.
- Bands offer more variety because you can create resistance in all directions. Also, since there are different tension levels based on the color band you use, you can easily alter the difficulty level. Use a higher tension band for an easier exercise likeBicep Curls, or a lower tension band for more difficult exercises like Overhead Shoulder Presses.
- Resistance bands can make all strength training exercises more challenging. Try using one with basic moves like push-upsand squats. Or use a band in combination with dumbbells such as this exercise calledBent Over Row With Resistance Band.
- Bands are cheap, so they make a great addition to your home gym. Buy one bandfor $10 or a set of three for $30.
- Resistance bands are lightweight so you can pack them in your suitcase when you travel. You can reconstruct many cable pulley machine exercises with resistance bands too.
Exercises and Workouts for Resistance Bands
List of basic moves to get you started:
- Chest Press. For this exercise, wrap the band around a pole or rail behind you or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. Keep your elbows in a ‘goal-post’ position (parallel to the floor) throughout the movement.
- Seated Row. For this move, you can keep the band where it is and simply turn around so that you’re facing the band. This exercise targets the large muscles on either side of the back, so make sure you squeeze the back without arching or pulling the elbows too far back.
- Bicep Curls. For the bicep curl, you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.
- Squats. For squats, stand on the band and hold the handles up towards the shoulders (elbows bent) to create more tension. You’ll probably want to use heavy resistance here since your leg muscles are large and will usually require more tension to fatigue them.
(Source: , via chasing-my-magic)