Resistance band workout #2

In some of my previous posts I talked about resistance bands and why are they so good for the workout. In short, they are:


Safe

Easy to use

Easily portable

Cheap


WORKOUT

Exercise order: Romanian deadlift -> Chest press-> Front squat ->Reverse fly -> rest & repeat

Work/rest intervals: 45sec / 15sec

Number of circuits: 2 / 4 / 6+ (beginner / intermediate / advanced)

ROMANIAN DEADLIFT

Romanian deadlift
Romanian deadlift
  1. Bottom position – Push your chest forward and straighten your back
  2. Push your knees out during movement
  3. Head in neutral position to your body
  4. Top position –  lock your hips and squeeze your glutes.
  5. Top position – breath in,  breath out while ascending

 

CHEST PRESS

Chest press with resistance band
Chest press
  1. Arch your back and squeeze your glutes
  2. Push your heels into the floor
  3. Fill your lungs with air in top position
  4. Slowly lower your arms until elbows touch the ground
  5. Exhale while pushing your hands up

 

FRONT SQUAT

Front squat
Front squat
  1. Bottom position – Push your chest forward and straighten your back
  2. Push your knees out and your elbows up during movement
  3. Head in neutral position to your body
  4. “Sit” back and put weight on the back of your feet (you should feel tension in your glutes and hamstrings)
  5. Exhale on your way back to top position

 

REVERSE FLY

Reverse fly
Reverse fly
  1. Push your chest forward and your shoulders back
  2. Pull with your shoulder blades first, then follow up with the arms
  3. Slightly bend your arms
  4. Pull your shoulders back and down, away from ears
  5. Inhale while pulling
  6. Exhale going back to start position

 


Resistance band workout #1


Peace,

Your S4H