Busy traveling for work, escaping the cold with your family for vacation. All you need is one super-portable, super-affordable band to fit in a head-to-toe sculpting session anytime, anywhere.
Rotating Lunge and Row
Stand in a split stance with your right leg forward and left heel lifted. Hold your resistance band parallel to the ground in front of your chest, palms facing down. Bend your elbows and stretch the band wider as you row the band into your chest. As you row, rotate your torso to the right while lowering into a lunge [right photo]. Return to the starting position. That's one rep.
Do 10 reps on the right side, 10 on the left.
Stand with one foot placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down. That's one rep.
Do this for a total of 12 to15 curls.
Stand with one foot on top of the band with feet shoulder-width apart. Grip the handle, positioning your hands at shoulder level with palms facing forward. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly. That's one rep.
Repeat for 10 reps on each side.
Place the resistance band around one foot and assume an all-fours position. Kick back with the foot that the resistance band is looped around. Slowly lower your leg back down to starting position, controlling the band and being sure not to let it snap back to place. That's one rep.
Do 12 reps with the right leg, 12 with the left leg.
Reaching Rear Row
Start in a split stance with your left foot forward. Place your left foot on the band, holding the other end with your right hand. Lower into a lunge, reaching your right hand towards the inside of your left foot.
As you rise out of the lunge, row the band back, pulling the ends of the band to the right side of your body. That's one rep.
Do 15 reps with the right leg forward, 15 with the left leg forward.
Sit tall with the band looped around your feet. Focus on using your back muscles to bend your elbows in by your sides, holding the band with palms facing down.
Brace your abs in tight, lean your upper body forward, and extend both arms behind your body, keeping your spine naturally arched. Return to the starting position. That's one rep.
Do 20 reps total.
Stand with knees slightly bent, feet shoulder-width apart. Grip the middle section of the band with both hands at shoulder level with palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release. Thats one rep.
Do 8 to 10 reps.
Lie faceup with your knees bent and with your feet the floor. Loop the band around the bottom of your right foot and hold both ends evenly.
Extend your right leg out about 45 degrees (your right knee should be in line with your left, return your leg back. That's one rep.
Do 10 reps with right leg, 10 with the left.
Step on the resistance band with your left foot so that approximately six inches of band extends to the left of your foot. Grab the opposite end of the resistance band with your right hand, your palm facing backward, your hand directly in front of your right thigh. Step backward with your right foot for support, allowing both knees to slightly bend. From this position, keeping your arm completely straight, extend your right arm directly out to the side until your right arm is parallel to the ground. Reverse the movement and lower your hand back to your thigh. That's one rep.
Perform 12 reps on each side.
Repeat the list of exercises until you have reached your workout goal!