Happy December! Can you believe we are officially into the last month of the year?
After an indulgent Thanksgiving dinner (and lots of leftovers), it’s the time of year to buckle down and stay on top of your workouts if you don’t want to fall into the easy excuse of “the holidays” taking over your goals.
As we get ready for winter to roll in, I like to save and turn to a collection of bodyweight, dumbbell, and resistance band workouts that I can complete in between trips to the stores and post office.
Today I am sharing a workout that is perfect for busy days when you don’t really have time or motivation for a trip to the gym, especially if it’s cold and snowy out. As the title suggests, you can do it anywhere from your gym to your living room at home!
All you need is a medium strength resistance band, and you could easily get through 3 rounds in under twenty minutes! As always, please rest and modify as needed.
• side bends
Start by standing tall with your shoulders over your hips and feet hip-width apart. Place the resistance band under your right foot, and hold a handle in each hand. Place your left hand next to your hip and right hand shoulder height with your elbow bent.
Press the band up overhead and reach up and over to the left, all the while squeezing your left oblique. Keep your core tight and return to your starting position to repeat for 15 reps per side.
• lower ab presses
Start by sitting on a mat (or carpeted area) and roll down until your back is flat. Place the band under the arch of your feet and keep your feet close with a slight space. Grab the band by the handles or up the resistance by holding it higher with less slack. Bend your knees in towards your chest while holding tightly with both hands.
Engage your lower abdominals and press through your feet to straighten your legs. Think about pulling your belly button into your spine to avoid arching your back or lifting it off of the floor. Keeping your abs tight, bend the knees back into your starting position. Repeat for 15 reps.
• push-ups with resistance
Hold the ends of a resistance band (or handles) with both hands, and swing it over your head so it’s resting on your upper back and under your shoulders. Come to your hands and knees, then place your hands a little wider than your shoulders. Keep your knees where they are or go for the more advanced version by straightening your legs out to a plank position.
(Pictured is the modified version.) The band should feel tight, but not too tight or too loose. Adjust by wrapping around your hands or even grabbing the band (instead of the handles), if necessary.
Perform a push-up by bending your elbows out to the side and lowering your chest toward the ground. Stop when your shoulders are in line with your elbows, and then straighten them to go back to your starting position. Repeat for 15 reps.
• upright rows
Start by standing in the middle of a resistance band. Cross the band so that you are holding the right handle with your left hand and the left handle with your right hand. Palms should be facing you, and your shoulders should be over your hips with your knees slightly bent. Keeping the band handles close to your body, raise them to your shoulders while you bend your elbows out to the sides.
Slowly lower them back down to the starting position. Repeat for 15 reps.
• lunge to lateral raises
Start in a standing position holding the resistance band by your sides with your palms facing in. Step on the band with your left foot and engage your core muscles. Step your right foot back to a reverse lunge and keep it there (think of a split squat).
Begin with your arms on the outsides of your thighs and slowly straighten your legs while simultaneously raising your arms out to the sides. Try to keep your elbows straight. Make sure to keep your shoulders down and your body neutral. Repeat for 10 reps, then switch sides.
• biceps curls
Start holding both handles and step on the band with one foot slightly in front of the other. Begin with your arms fully extended down by your hips and palms facing forward. Curl your arms up to your shoulders and focus on only engaging your biceps to move your arm. Hold for a second, then slowly lower your arms to the starting position.
If it feels to easy, step both feet onto the band with your feet hip-width apart. If that feels to easy, bump up your band strength. Repeat for 15 reps.
• triceps pulses
Start by standing with your feet under you, hip-width apart. Step on the band and turn your palms out, right by your sides. Keep your back straight with a bend in the knees and bend forward at the waist so your torso is about 45 degrees degrees. Keep your head up!
Use your triceps to push the arms back until the arm is fully extended, lift the arms up a few inches, then lower them back down. Keep your arms straight the entire time. You can widen your feet to intensify the resistance. Repeat for 15 reps.
• squats with resistance
Start by holding the band and stepping onto it in a standing position with your feet under your hips, shoulder-width apart. Bring your hands up to your shoulders and face your palms towards you. Bend your knees to slowly squat down as if you were going to sit. (Your rear drops back as you lower.)
Keep your feet and knees neutral (pointed forward), and don’t let your knees go in front of your toes. Pause here for a second and then return to a standing position. Repeat for 15 reps.
CALIA by Carrie Underwood
I owe a big thank you to CALIA for outfitting me with the clothes you see featured above, as well as some pretty adorable outerwear and accessories!
If you have been following the blog for more than a few months, then you might remember me mentioning CALIA before. It’s a fabulous line (designed by Carrie Underwood!) that is dedicated to help women #StayThePath and feel empowered to work towards their goals with practical, extremely comfortable activewear.
The open back crochet sweater is an absolute dream. I can’t get over how cozy it feels, plus there are thumbholes. *Swoon*
I told Scott that these tights might just be my new favorite pair of leggings. (And if you’ve seen the title of this blog, then you know that is a tall order.) I love the invisible zip pocket, mid-rise supportive waist, and stretchy, moisture-wicking material. I seriously can’t stop wearing them!
This month, my shipment came in this fashionable and functional quilted bag!
It’s meant to be worn over the shoulder, and it is the perfect size to carry to the gym as well as out and about during the day. I love the storage pockets on the inside and outside, and I have been taking it everywhere.
I seriously love everything I have tried from the line so far, and you can find what is featured here and many other pieces exclusively at DICK’S Sporting Goods or online.
#StayThePath and in the know with Carrie’s latest products by following CALIA on:
I hope you like the workout if you decide to give it a try!
This post is sponsored by FitFluential on behalf of CALIA.
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine.
Thank you for your continued support to this blog!