Smokin Bandits

You ever see the instatrainers posing with bands smiling pretty with their muscles glistening with sweat in the perfect sunlight and wonder if that’s legit?  Well, I can’t say if the pic really is, but yes, you can get a legit workout using bands.  There are multitudes of choices these days, many types, styles and brands.   You can take your pick.  They are relatively inexpensive as far as workout equipment goes.  You can travel with them easily.  Except TSA might think you have them to tie folks up, not that I know from personal experience or anything, 😉 so be careful with that.  They make a great addition to your home gym or using a variety of styles and attachments, they can be your home gym.  Here is a quick workout you can do using bands.  My choice for this one is the longer bands.  You can use the ones with handles or the pullup assist style.

Warm up:  Using the space you have, 45 second to a minute jog, soldier walks and kick backs (10 each). Back to that jog throw some high knees in this one. Quad walks and Toe Sweeps (10 each) jumping jacks, hip circles both ways. Finish with a jog.

Workout:

  1. Chest flies: Put the bands around a pole or some anchor point.
  2.  Forward lunge:  Put the band under that foot and choke up on the band to get resistance.  Keep the lead leg in the front position for 5 lunges then switch
  3. Bent rows: Stand with both feet on the center of the band with feet shoulder width to a little wider than shoulder width.  Bend at the waist with a long torso and straight spine.  No rounded backs.  The ends of the bands are in each hand.  Again, choke up for resistance.
  4.  Side lunges:  Same idea as the forward lunge.
  5.  Curls and Tricep kick backs.  Stand on the band like you did with the row but stand up in and upright position.  Curl then bend at an angle forward for the tricep kick back.

Do exercise 1 and 2 then do 45 seconds of jumping jacks.  Do exercise 3 and 4 then do 45 seconds of high knees.  Do exercise 5 then do 45 seconds of butt kicks and 45 seconds of jogging.  Repeat 3-5 times.

Cool down with some easy, light jogging to a brisk walk and stretch.  As always work in your ability level with good form, knees, hips and toes on point with those abs in.