I know I’ve written about at-home workouts and even given you a PPL, but what if you want to do something in between that? Sort of like a transition workout.
Minimal equipment + weight, still able to do it from the comfort of your home (or the gym), easy-to-do workouts? Perfect for traveling???
Let’s talk everything resistance bands.
I imagine I will be doing this fresh out of pregnancy until I can utilize weights again, and it’s very similar to what I did for my “pump up” before I walked on stage for my Body Building competitions.
The Equipment
You’ll need two types of bands with varying levels of resistance. For Upper Body, I recommend these because we love DLB.😉
For Lower Body, I recommend these. (You can also use the upper body recommendation for certain movements programmed in the Lower Body exercises).
Any bands similar to these will work - you can find them just about anywhere (Rogue, Amazon, RDX Sports, etc).
The Workout
This is a Full-Body, Resistance bands-only, workout. It should only take about 20-30 minutes max.
You can do this 2-4x a week (depending on your recovery capabilities and preferences).
I typically only use these workouts for mobility and “pumps” as my threshold of building muscle wouldn't be fulfilled (*references progressive overload), but someone new to working out and just starting to add in resistance could see *some* muscle growth.
This workout won’t be as taxing as weightlifting, but it’s a good transition from Bodyweight workouts when you want to step up your game a bit.
*Disclaimer: It is EXTREMELY important that you do these properly and carefully. If your bands are not secure while performing these exercises you run the risk of injury! These movements should be done with control and at a moderate pace, thus resistance.*
Start on the short range of the reps/sets until you are comfortable with increasing.
Upper Body:
Seated Row: 2-3 Sets of 15-20 reps.
Front Raises (seated or standing): 1-2 Sets of 20-25.
Lateral Raises (seated or standing): 1-2 Sets of 20-25.
Bicep Curls: 1-2 Sets of 15-20.
Tricep Extension: 1-2 Sets of 20-25.
Lower Body:
Crab Walk: 3 Sets for 1 minute each.
Sumo Squat: 3 Sets of 15-20.
Glute Kickback (standing or on all fours): 1-2 Sets of 20-25.
Curtsy Lunge: 1-2 Sets of 20-25.
Glute Bridge: 2-3 Sets of 10-15.
Single-Leg Glute Bridge: 1-2 Sets of 20-25.
RDL: 2-3 Sets of 10-15.
That’s ALL Folks!
That’s all for today, a simple, resistance bands-only, full-body workout.
Whether you use this workout while you’re traveling, to get a pump for a bodybuilding competition, or just use it as a day-to-day workout for yourself, it’s more than enough to stimulate your body.
Remember *be safe* and ensure your bands are secure before doing any of these movements! The goal is to avoid all risks of injury!
Happy exercising!
#WAGMI
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.