Upper Body Band Burn

25-minutes, Do It Anywhere!

Short on time? Can’t make it to the gym? Try this do-anywhere workout to make your upper body burn, baby, burn while burning some serious calories. All you need is a resistance band, a little open space & 25 minutes!

Complete 4 total rounds of the following. Perform 15 reps of each movement, unless otherwise noted.

PUSH-UPS
ONE-ARM ROW (see picture)
10 BURPEES

REST 15 SECONDS

SCARECROWS (see picture)
UPRIGHT ROWS (see picture)
MOUNTAIN CLIMBERS (15 EACH LEG/ 30 TOTAL)

REST 15 SECONDS

BICEPS CURLS
ANGLED OUT BICEPS CURLS (see picture)
1 MINUTE PLANK
OVERHEAD TRICEPS EXTENSIONS (see picture)
GROUND TRICEPS DIPS (see picture)

 

Exercise Notes

When using bands, make sure you have the right resistance. The last 3 repetitions should be difficult to complete. If not, use a thicker band, which is more challenging or reduce the slack in the band. Also when using a band, make sure you are engaging the muscle that you are working and use good posture.

Upper Body Band Burn - 25-minutes, Do It Anywhere!ONE-ARM ROW: Step on the band with the left foot and position the right foot behind you. Grab the band with the right arm, bend forward slightly and row the right arm. Slowly return to the starting position. Perform all reps for one arm before moving on to the next.

Upper Body Band Burn - 25-minutes, Do It Anywhere!

SCARECROWS: Standing on the band with two feet, lift your arms such that they are parallel to the ground. You should have a bend in the elbow so that each arm forms a 90-degree angle. Keeping your upper arm stationary, rotate your shoulder to bring your lower arm up so that your palms are facing forward (away from your face).

Upper Body Band Burn - 25-minutes, Do It Anywhere!

UPRIGHT ROW: Standing on the band with two feet, lift your elbows high while keeping traps relaxes to perform an upright row.

MOUNTAIN CLIMBERS: In the plank position, bring one leg forward under your chest while the other leg is extended, and then switch. Continue alternating. Make sure to go as fast as you can while keeping your body and abs tight.

Upper Body Band Burn - 25-minutes, Do It Anywhere!

BICEPS CURL: Begin standing on the band with both feet and grasping a handle in each hand. Keeping the upper arm and elbows stationary, curl the handles toward your chest. Slowly lower back to the starting position. To increase the challenge, widen your stance.

Upper Body Band Burn - 25-minutes, Do It Anywhere!

OVERHEAD TRICEPS EXTENSIONS: Step on the band with one foot and lunge forward with the other. Bring your arms overhead. Keeping your upper arm stationary, bend at the elbows slowly and then press them back up.

Upper Body Band Burn - 25-minutes, Do It Anywhere!

GROUND TRICEP DIPS: Sitting on the ground with your feet flat, place palms on the ground behind you with fingers facing toward your feet. Lift your butt off the ground and then bend and straighten the elbows to perform the dip.

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

Find more of Jennifer on:

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Facebook: JenniferAndrewsIFBBPRO

Twitter: @finefann

Instagram: @jenniferandrews3 & @finefannyfitness

E-mail: finefannyfitness@hotmail.com

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