It’s that time of year when motivation may be slightly down and the focus is on holiday happenings not so much your workouts. Here is where my quick yet efficient home circuit workouts really come in handy! Commit yourself to doing something, regardless of how little time you have. Check out this no gym circuit workout that wont take up much of your time and doesn’t require a gym (or even shoes). Grab an exercise band and make it happen! Move through each exercise then repeat the circuit so you complete each exercise a total of 2x. Have fun and Dig Deep!
Winter WonderBAND WORKOUT
Band Squat with Press
Start standing on an exercise band with feet slightly wider than hips width distance apart hand holding handles at shoulders. Drop down into the bottom of a squat position, pushing your glutes back and weight in heels. As you stand back up to the squat position, simultaneously press the exercise band over head into a shoulder press. Repeat the movement, dropping band back to your shoulders while dropping down into the squat. Repeat until you have completed 15 reps.
*G-Tip: At the top of the shoulder press, be sure to squeeze your quads to maximize the entire body with this movement.
Band Lunge
Start in the top of a lunge position with exercise band under front foot and holding handles at your shoulders with palms facing your ears. Use your heel to drive up to the starting position, keeping the bands at your shoulders. Repeat the movement, dropping down into the bottom of the lunge. Repeat until you have completed 10 reps on each side.
Band Lunge with Press
Start in the top of a lunge position with exercise band under front foot and holding handles at your shoulders with palms facing your ears. Use your heel to drive up to the starting position, while simultaneously pressing the exercise band overhead into a shoulder press. Repeat the movement, dropping band back to your shoulders while dropping down into the bottom of the lunge. Repeat until you have completed 10 reps on each side.
Band Front Raises
Start standing on exercise band and with feet slightly wider than shoulders width distance holding band handles with a reverse grip, at mid thigh. Lean slightly forward then raise the band directly out in front of you until arms are parallel to the ground and about at eye level. Drop hands down to the starting position and repeat exercise 15x.
Band Side Lateral Raises
Start standing on exercise band and with feet shoulders width distance, holding band handles at your side. Raise the bands directly out to the sides until arms are parallel to the ground, inline with your shoulders. Drop hands back down to the starting position and repeat exercise 15x.
Push Ups
Start with your body parallel to the ground, on your toes and arms directly over your shoulders. Lower down until you are a few inches from the ground then press yourself back up to the starting position and repeat the exercise 10x.
Downward dog stretch
Set your feet firmly to the ground and hands out in front of you, forming an upside down “V.” Hold that stretch for 12-20 seconds feeling a nice stretch in your upper body and hamstrings.
Rest for 1-2 minutes then repeat entire circuit.
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