Time: 15 to 30 minutes
Equipment:Mini resistance band
This is a great place to: Upper body
Instructions: Select five exercises from the following list. Perform each exercise for 30-45 seconds,Complete as many reps possible with proper form and control. 15 secondsYou should take breaks between moves. Repeat your total circuit 3-4There are times when you need to rest.
Kelsey Sheahan Personal trainer and cofounder of Sweat Den.This exclusive Upper-Body Sculpt workout is part of the WHTotal-Body Band Challenge
Alternating Lat Pull Down
How to: Stand with your feet together, band around thumbs. Arms overhead, shoulders-width apart. Pull your right elbow down so that the left arm is extended overhead. Then, extend the arm back overhead. Repeat the process with your left arm. This is one rep. Continue alternating.
Alternating Bow and Arrow Pull
How to: Stand with arms extended out in front at shoulder height. Band around thumbs. Pull your right elbow back while keeping your left arm extended. Return to the beginning. Do the opposite. This is one rep. Continue alternating.
Band Pull-Aparts
How to: Stand with your feet hip-width apart and your arms extended in front of you, hands outstretched with the band around your thumbs. Continue to pull the band out and in.
Trainer tip: Are your shoulders slipping toward your ears? Use a lighter band.
‘W’ Open-And-Close
How to:Place the band around your wrists, and stand with your feet hip-width apart, your elbows bent slightly below shoulder level, palms facing up. Then, extend your hands an inch, and close your arms an inch. Continue doing this.
Goal Post Circles
How to: Place the band around your wrists. Stand with your feet hip-width apart, elbows bent, at shoulder height, and your palms facing you. For 15-20 seconds, trace circles the size of a basketball with your elbows.
Single-Arm Hinged Triceps Extension
How to: Band in your hands, stand with your feet hip-width apart, and then hinge forward from the hips. Cross your left hand over your right shoulder. Straighten your right arm and stretch the band. Then, bend it back in.This is one rep. Complete one side, then switch to the next.
Runner’s Lunge Row
How to: Start in a runner’s lunge position, with your left foot forward and your right foot back. Place one half of the band under the left foot, the other half in the right hand. To begin, extend your arm and pull the band with your righthand from right hip to right.This is one rep.Do 30-45 seconds one side, then switch sides.
Trainer tip:Deepening the lunge will increase the lower body intensity and reduce the upper-body weight.
Kneeling Draw the Sword
How to:Place one end of the band under your left foot. The other part can be placed in your right hand. Pull right elbow toward right shoulder. Return to the beginning. This is one rep.Do 30-45 seconds one side, then switch sides.
Lateral Bear Crawl
How to: Loop band around wrists. Stand at the tabletop and raise your knees to the surface. Take two steps left, then two steps right. Continue alternating.
Uneven Pushup
How to: Begin by doing a kneeling pushup. Band your wrists. If you are more advanced, you can do it from your toes. Move forward with your left hand. Lower into pushup. To return to the beginning, reverse the motion. Continue with your right arm. Continue alternating.
Trainer tip:Are you struggling? This move will still be a fire if you get rid of the band. Trust.
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Source: Women’s Health Mag
