Band Tricep Extension:
Doing tricep extensions with a band is a unique way to shape and build your tricep muscle. Opposed to using weights, where you are fighting a against gravity, the band applies a more dynamic exercise as the resistance increases with the tension of the band. This exercise is great for those looking to add definition to the back of their arms. You can use different grips and body positioning to focus on different heads of your tricep muscle.
Band Bicep Curl:
Like the previous workout, this band bicep curl is a unique modality for a very common exercise. I prefer to use bands when using this workout as I get a great pump at full flexion. It also works my forearms differently as gripping a band is far different from that of a dumbbell. Remember to keep your elbow steady from start to finish on this exercise.
Band Rear Delt Fly:
I love rear delt flies! The backs of our shoulders are often ignored as many exercises don’t target this group. Bend slightly at the waist when doing a rear delt fly and focus on pushing your pinky toward the sky. These burn like crazy so don’t let your ego get the best of you. Start light and increase weight as you get stronger.
Band Front Raise:
This exercise is relatively straight forward. When doing front raises I have certain reminders that I run through my head; shoulders back, chest high, slight elbow bend and belly button to spine. It’s important to focus on good form even when you are tired!
One of my biggest fitness goals in 2018 is to improve at pushups. This exercise is great for working your chest, shoulders and arms. Plus, pushups are actually great for your core as well. The stabilization required to properly do a pushup is a great way to engage your core and booty even when you aren’t focusing on those body parts.
Hanging Knee Raises:
Knee raises are such a great exercise when done properly. I like to focus on not letting my body swing at all and forcing my lower abdomen to be the main driver of bringing my knees forward. I also like to emphasize engaging my psoas when doing this exercise. You can do this by pulling your belly button toward your spine and tightening your lower abs.
This awesome little piece of equipment is the newest edition to my portable gym. I can’t say enough good things about the ab wheel. A few reps and your entire body will be feeling this one. It is important to stay tight through your core while doing this exercise and not allow your back to sway or arch. Start with smaller movements and work your way toward being able to roll all the way out.
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