Ball & Band Workout

This workout is for all levels of experience. Resistance bands are great workout tools. They are inexpensive, easy to travel with, and fun!! Start off with 15 repetitions, and 3 sets. If you are a beginner, start with 12 repetitions for 2 sets. Keep it fun!!

Bridge with Block

Lay down on your back, feet hip distance apart. Place a yoga block, towel or pillow in between your knees. Relax the upper body, keeping shoulders away from your ears.

INHALE: prepare

EXHALE: reach your hips up to the ceiling, pressing through your heals and squeezing your gluts.

INHALE: lower and repeat.

Sidelying Hip Raises

Lay on your right side with your knees bent. Bring your right elbow directly under your right shoulder. Create a straight line between your shoulders and your knees. Keep pressing your pubic bone forward.

INHALE: prepare

EXHALE: reach your left hip up to the ceiling (if you feel pressure in your shoulder, bring your elbow closer to your right hip)

INHALE: lower back to the floor, just tapping, then repeat.

Continue for 15 and then switch sides.

Sumo Wall Squats with Arm Raise

Place a stability ball at the small of your back and bring your legs out to a V shape. Turn your feet out to about a 45 degree angle.

INHALE: slowly lower your body to the floor, keeping your pubic bone pressed forward, not rounding your lower back around the ball, and lift the arms straight out to the sides.

EXHALE: press through your heels, contract your gluts, lower your arms and come to stand. Be sure you do not lock your knees at the top of the exhale.

REPEAT 15 times.

Bent Row with Band

You will need a resistance band with or without handles. Stand with your feet hip distance apart. Place one end of the band under your left foot and the other end of the band in your left hand. Hinge forward at the hips, lifting the right leg while keeping the chest up high.

FOR BEGINNERS: keep both feet on the floor and hinge forward at the hips

INHALE: lower the left hand toward the floor, about in line with your chest

EXHALE: reach the left elbow up to the ceiling until your left hand is about in line with your left rib cage, keep the elbows close to the body, no chicken wings.

If you are not feeling challenged, increase the resistance by choking up on the band.

Repeat 15 times and switch sides.

Tricep Pushback with band

Attach one end of your band to a door handle or bar. Use the same starting position as the previous exercise, keeping both feet on the floor. Keep the left elbow locked in at your side ribs.

INHALE: bring your left hand up to your left shoulder

EXHALE: keeping your elbow close to your side, press the left hand and lower arm only, back toward the wall behind you.