Hi friends! Oh, how I’ve missed sharing workouts with you. It’s been a minute, right?
Without a current membership to a gym that includes childcare, I’ve been turning to a variety of at-home workouts when I can’t make it to an Orangetheory Fitness class. I’ll peruse the free workouts offered on YouTube (check out some of my favorite channels!) from time to time, but I’ve been itching to create more original circuits to complete and share with you, too!
That said, I’m excited to note that you can expect more workouts to appear here on a regular basis again! I don’t want to overcommit to a weekly series, but a bi-weekly #workoutwednesday blog post sounds pretty good to me. I’m thinking a mix of at-home, on-the-go, and in-the-gym circuits you can complete in 30-45 minutes. If you have any specific requests, please share them in the comments section below.
Today I am sharing a superset style workout that only requires a few resistance bands and a mini band if you have one. If you don’t, no worries!
Supersets are just two exercises that you complete back to back before moving on to the next set of exercises. This workout leads you through two rounds of the superset before moving onto the next one for a total of ten exercises in five supersets.
I used one medium and one heavier strength band, but feel free to use whatever resistance works best for you! I also took advantage of Scott’s pull-up bar by using it as an anchor for exercises like woodchoppers, chest flys, and lat pulldowns. You can use any column structure, the space between a door and door frame, or even an outside tree for stability, too!
I labeled the reps as AMRAP (as many rounds as possible), but I would say that a good range would be anywhere from 12-20 reps each. I topped out at 12 with some and 20 at others, and it also depends on how much resistance you are using. Fun fact, you can always wrap your hands around the handles and choke down on the band a little to make it heavier.
Also, I always recommend consulting with a health care professional before making any drastic changes to your fitness routine. As always, please listen to your body to modify and rest as needed!
Tips on form and exercise demonstrations are below …
This is a total body exercise that works the lower and upper body.
Start by holding the band and stepping onto it in a standing position with your feet under your hips, shoulder-width apart. Rotate your palms to fact out and bring them up to your shoulders like a biceps curl. Keep your back straight and 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 while simultaneously doing a shoulder press.
Extend your arms up straight overhead, pause for a second, then return to starting position. Repeat for 12-20 reps.
Put your resistance band around something stable to secure an anchor point. Grab onto each handle or one handle (depending on how you secure it) and bring your arms out straight in front of your chest. Your feet should be a little wider than shoulder-width apart. Take a slight bend to the knees and start by holding the bands in front of your left shoulder.
Pull the band diagonally across your body toward your right hip and allow your lower torso to twist with the motion. Slowly control the band back to the starting position to complete one rep. Repeat for 12-20 reps or AMRAP each side.
Start by holding the band in each hand with your palms facing down. Get on the floor on all fours with your knees under your hips and wrists under your shoulders. Place your right foot in the band and lift your right knee off of the mat to a hover. Tighten your core and push through your heel and extend your leg all the way straight. Hold for a second, then return to the starting position.
Focus on engaging your glutes throughout the exercise and keeping your back neutral.
You can use a small mini band for this exercise around your ankles or a resistance band with handles by looping your foot through a handle and tugging on the other end for desired resistance.
Start by lying on your left side and loop your band around your ankles or foot. Stack your legs on top of each other and straighten them with your hips stacked. Prop your head with your left hand and bend your left elbow. Place your right hand in front of you on the floor. This is your starting position.
Keeping your legs straight and glutes engaged, slowly lift the top leg as high as you can without allowing your lower back to arch. Slowly lower your leg back to the starting position and repeat for 12-20 reps or AMRAP.
Put your resistance band around something stable to secure an anchor point. Grab onto each handle and bring your arms out straight, shoulder level, with your palms facing forward. Put one foot in front of the other for a staggered stance, and move far enough from the anchor to avoid slack in the band. This is the starting position.
With a slight bend in the elbows, slowly bring the handles in front of your body to meet in the middle. Slowly extend your arms back to the starting position and make sure you are in control of the movement without allowing the band to jolt backward. This is one rep. Repeat for 12-20 reps or AMRAP.
Just like the chest flys, loop a resistance band around a sturdy anchor point and start with one foot staggered in front of the other with tension in the band. Grab the handles of the bands and extend your arms at a slight diagonal towards the ceiling. (Your upper body should be upright and leaning slightly forward.) Keep your chest lifted, core tight, and back flat!
Slowly pull both hands down to shoulder height and hold for two seconds while squeezing your back and shoulder blades together. Slowly extend your arms back to the starting position and repeat 12-20 reps or AMRAP.
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 12-20 reps or AMRAP.
• triceps kickbacks
Start by standing with your feet under you, hip-width apart. Step on the band and keep a neutral grip on the handles, right by your sides. Keep your back straight with a bend in the knees and bend forward at the waist so your torso is anywhere from 45 degrees to 90 degrees parallel to the floor. Keep your head up!
Pull your arms tight to your sides and also parallel to the floor. Keep a 90-degree angle between your forearm and upper arm throughout the duration of the exercise. Use your triceps to push the arms back until the arm is fully extended, briefly pause, then return to the starting position. You can widen your feet to intensify the resistance. Repeat for 12-20 reps or AMRAP. (You can opt to do one arm at a time with an overhead tricep extension movement.)
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 12-20 reps or AMRAP.
(You can lose the band if it’s too much paired with the lateral walks!)
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. Slightly bend your knees and only slightly bend forward. Take a small step to your left, then follow with your right foot. Repeat for 12-20 reps, then return by taking a small step to your right, then follow with your left foot.
Keep your toes and knees pointed forward and start with a light resistance until you feel comfortable to bump up to a heavier band.
You can also use a mini band!
I hope you enjoy the workout. See you back here with another one in a few weeks. Have a great rest of your week!
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 on this blog.