You can get free weights, pullup bars, kettlebells, as well as pullup bars and other equipment. But name a more portable and lightweight tool—that’s still powerful enough for a full-body sweat—than a mini resistance band. We’ll wait.
Are those crickets we hear? I think so. The band, which is arguably one the most underrated strength training modalities, creates constant tension and increases as you stretch it, according to Kelsey Sheahan who is a personal trainer, iFit instructor and cofounder at Sweat Den. It also adds QualityTo move. She says that DBs can be used to do a squat and your knees may not fall inward. “Add a band above the knees and you have a feedback loop of where your form needs improvement.”
In a study by the Journal of Human Kinetics; it also causes muscle fibers to fire even harder than they do with free weights, possibly due to the instability you’re fighting with a band.
Really, there’s no question why the mini band is the headliner for this year’s fitness challenge. Expertly crafted by Sheahan, the plan is a spicy workout that’ll condition you head to toe, improve muscular endurance and mobility, and enhance the mind-body connection. As you go through the 30 days, you will also be focusing on a mini goal each week.
Are you ready to increase your strength, improve the mind-muscle connection and become more confident?
▼
Sign up for a WH+ membership to access the challenge workouts below—and tons of other perks.
You’ll have access to our members-only newsletter and a subscription to the magazine. Unlimited digital content will also be available. You can now grab it.
Join our Facebook group to get motivation from Sheahan and progress checks, as well as other useful information.
▼
DAYS 1–7: Train with Intention
Follow the links to find the appropriate workout for each day. Each exercise can be done at home. 30 seconds,With 15 secondsYou should take some time to rest between moves. Each circuit should be repeated. Three times. As you kick things off, think about why you’re here—and where you’re feeling it with each move. The brain must be fully engaged for the body to follow.
▼
DAYS 8–14: Course-Correct
Keep your workouts short and simple. 30 seconds Each, resting 15 seconds Between moves, and doing a circuit Three times. Take stock of your last week’s feelings. Balance awkwardly in the airplane pose in the booty exercise. Do you need to increase tension in your upper-body days Adjust your path accordingly.
▼
DAYS 15–21: Increase the intensity
For each move, try to power through it. 45 seconds,With 15 secondsFor, again, intermittent rest Three total rounds. You’ve gotten the hang of the movements—so let’s take the energy and burn up a notch here.
▼
DAYS 22–30: Go out with a Bang
Bring all you’ve got to every single minute of every workout. You’re ready to push for 45 secondsWork, with 15 seconds of rest between moves, for Four total rounds.
DOWNLOAD HERE
Follow your progress: Note down the number of reps and the level band that you used at the end of each workout or week. These notes will help you to see growth and determine when it is time to move up.
Need A Mini Band? We’ve Got You!
Lower Body
Upper Body
core
Cardio
Trainer tip:Mix it up on cross-training days. Take your favorite class, or move through a relaxing yoga flow—whatever your body craves.
Kelsey’s Ultimate Workout List
This content was imported from a Third party. You might be able find the same content in a different format or more information at their website.
Source: Women’s Health Mag
