The pandemic was a perfect opportunity for many people to reset their fitness habits. At-home workouts were easier than ever. With nothing else to do, it was easy to invest in equipment and revamp your routine. To be honest, however, I was not. NotOne of them. Until now.
For me, the pandemic was instead about studying my way through my junior year of college—and all I did for exercise was take my dog on long (and frequent) walks around the neighborhood. It’s great for cardio but not for strength training. It’s not so great for strength training.
I stopped working out after that. Life got very busy after I graduated.So, going to the gym was put on the back burner in favor of moving home and adjusting to life after school. So I took on the challenge when I was able. WHTotal-Body Band Challenge was my chance. I was ready to make a fresh start.
But I didn’t just want to break a sweat. The challenge already comes with some built-in goals, and I figured adding some goals of my own couldn’t hurt. First, I wanted back the muscles that I lost due to quarantine, mainly in my arms and back. I also hoped the challenge would help me feel more confident, as wearing sweatpants for over a year really impacted my relationship with my body.
Sign up for a WH+ membership to access the challenge workouts below—and tons of other perks.
Plus, I wanted remind myself of my potential. I had lost that feeling of satisfaction after a hard workout. Although it seemed daunting to start a 30-day challenge, I knew I had to do it.
What is the? WHWhat is the Total-Body Band Challenge?
The challenge is a 30-day program that uses an adjustable resistance band to strengthen your upper, lower, core, and cardio endurance. It is broken down into four weeks with a different mental and physical focus for each week. Each week has four workouts, one day of cross-training, and two rest days.
I did one of the four circuit-style workouts that targeted the arms, abs and butt. I was able to complete the workouts in about 30 minutes. The best part is that I only needed one piece equipment: a mini resistance bracelet.
The exercises were easy and straightforward to learn (no core required). I didn’t have any experience using a resistance band in my workouts, so figuring out how was fun and challenging. I discovered that I could modify my workouts by using different resistance bands for different exercises.
I felt stronger than ever at the end. I also learned a lot about myself and how I like to exercise, which is information I’ll be using to create new workouts for myself in the future. I’ll also be taking some of my favourite moves from these circuits with me!
From day one to day 30, here’s what I learned along the way—and you can apply these takeaways to help maximize your *own* results from the band challenge. Have fun!
Weights aren’t the only way to build muscle.
I had never used resistance bands before so I was skeptical when I started the challenge. I didn’t have weights so how could I expect to see any improvement in my muscles? The answer was obvious by day 30.
Weight lifting is great for strength training. There are many reasons to lift weights. You may be missing out on other great workouts that can help achieve the same fitness goals if you limit yourself to lifting weights. Strength training is more effective at fat loss than traditional cardio and for overall health.
I saw new muscle definition in my shoulders and upper back—even without touching a dumbbell. Who would have thought it?
Try to work out when *you* feel the most energized.
Growing up, I was a competitive dancer and all my classes and workouts were at night after school. I was firmly a p.m. sweater and I assumed I’d feel the same way going into this challenge. This was not the case!
Instead, I found that I was usually too tired at night to give enough energy to that day’s workout. I wasn’t motivated and exercising felt like a chore. After switching to early morning sweat sessions, I noticed a significant difference.
Morning workouts were much more enjoyable. I always had something to look ahead to when I woke in the morning, and I felt ready for anything in the day. I was more productive at work than usual (maybe because I had lost my 9:00 a.m. brain fog?).
The workouts are quick and easy so you can fit them in when it makes sense. you.
It’s important to establish a mind-to muscle connection.
Before the challenge, I didn’t really know what mindfulness was, especially during exercise. I thought mindfulness was synonymous with meditation, which I’m not a huge fan of—but I couldn’t have been more wrong.
Kelsey Sheahan was the programmer of the challenge. She explained throughout the week that mindfulness in this challenge is more about being present in each moment, aware and grateful for all that your body has to offer.
What are your observations? How are your muscles feeling now? Are you really giving your workout 100 percent effort—or is your brain wandering to your to-do list?These questions helped me to focus on the moves and not just go through the motions. It also helped me improve my form, which was definitely a win.
You must be your own cheerleader.
There are days when it is almost impossible to stick with a new routine. Sometimes I would rather have slept in than continue with the shorter workouts of the first two weeks. On those days, it’s even more important to motivate yourself, whatever that might mean.
It was a great strategy to give yourself something to look forward after working out. Sometimes I indulged in my favorite Starbucks treat (a white chocolate mocha please!) Or a breakfast I love (avocado toast with a fried eggs, please!) Some days, I deliberately made time for relaxation, whether that was to try a new dinner recipe, or to binge watch a few episodes my favorite shows.
After a workout, I tried to make myself feel good about all I had accomplished that day. It didn’t matter if I used a harder band or mastered a move (the reverse lunge-to-plane is a tricky stability challenge!)It was so much more fun to take the time to acknowledge my progress and try again the next day.
My overall thoughts? With this program, you have nothing to lose—and everything to gain.
I found my passion for exercise and felt more energetic than ever in over a year. I gained confidence and achieved nearly every goal that I had set for myself from day one.
I also noticed physical changes in my upper body, such as more defined muscles and slightly sculpted abs. But there’s more. MentalBenefits were more important to my than ever by the end the month.
If you’re thinking about New Year’s resolutions or you’re just tired of the same old exercises, I would *absolutely* recommend giving the challenge a shot. It all comes down to this: I am so thankful that I took the challenge.
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Source: Women’s Health Mag
