Winter WonderBAND Workout

Home Circuit for a Busy Holiday Season

It’s that time of year when motivation may be slightly down and the focus is on holiday happenings and not so much your workouts. Here is where my quick yet efficient home circuit workouts really come in handy!

Commit yourself to doing something, regardless of how little time you have. Check out this no-gym circuit workout that won’t take up much of your time and doesn’t require a gym (or even shoes). Grab an exercise band and make it happen! Move through each exercise, then repeat the circuit so you complete each exercise a total of two times.

Have fun and Dig Deep!

Winter WonderBAND Workout - Home Circuit for a Busy Holiday Season - Band Squat with Press

Band Squat with Press

Start standing on an exercise band with feet slightly wider than hip-distance apart, holding handles at shoulders. Drop down into the bottom of a squat position, pushing your glutes back with weight in heels. As you stand back up to the squat position, simultaneously press the exercise band overhead into a shoulder press. Repeat the movement, dropping band back to your shoulders while dropping down into the squat. Repeat until you have completed 15 reps.

G-Tip: At the top of the shoulder press, be sure to squeeze your quads to maximize the entire body with this movement.

Winter WonderBAND Workout - Home Circuit for a Busy Holiday Season - Band Lunge

Band Lunge

Start in the top of a lunge position with exercise band under front foot and holding handles at your shoulders with palms facing your ears. Use your heel to drive up to the starting position, keeping the bands at your shoulders. Repeat the movement, dropping down into the bottom of the lunge. Repeat until you have completed 10 reps on each side.

Winter WonderBAND Workout - Home Circuit for a Busy Holiday Season - Band Lunge with Press

Band Lunge with Press

Start in the top of a lunge position with exercise band under front foot and holding handles at your shoulders with palms facing your ears. Use your heel to drive up to the starting position, while simultaneously pressing the exercise band overhead into a shoulder press. Repeat the movement, dropping band back to your shoulders while dropping down into the bottom of the lunge. Repeat until you have completed 10 reps on each side.

Winter WonderBAND Workout - Home Circuit for a Busy Holiday Season - Band Front Raises

Band Front Raises

Start standing on exercise band and with feet slightly wider than shoulder-width apart, holding band handles with a reverse grip, at mid-thigh. Lean slightly forward, then raise the band directly out in front of you until arms are parallel to the ground and about at eye level. Drop hands down to the starting position and repeat exercise 15 times.

Winter WonderBAND Workout - Home Circuit for a Busy Holiday Season - Band Side Lateral Raises

Band Side Lateral Raises

Start standing on exercise band and with feet shoulder-width apart, holding band handles at your side. Raise the bands directly out to the sides until arms are parallel to the ground, in line with your shoulders. Drop hands back down to the starting position and repeat exercise 15 times.

Winter WonderBAND Workout - Home Circuit for a Busy Holiday Season - Push-Ups

Push-Ups

Start with your body parallel to the ground, on your toes and arms directly over your shoulders. Lower down until you are a few inches from the ground, then press yourself back up to the starting position and repeat the exercise 10 times.

Winter WonderBAND Workout - Home Circuit for a Busy Holiday Season - Downward Dog Stretch

Downward Dog Stretch

Set your feet firmly to the ground and hands out in front of you, forming an upside down “V.” Hold that stretch for 12-20 seconds, feeling a nice stretch in your upper body and hamstrings.

Rest for one to two minutes, then repeat entire circuit.

Editor’s Note: Gina lives in San Diego,Editor’s Note: Gina lives in San Diego, which is why she is performing the workout outside! If it’s cold where you live, this can easily be done inside. which is why she is performing the workout outside! If it’s cold where you live, this can easily be done inside.

Gina Aliotti

Gina is Co-Founder of Devotion Nutrition. She is a Professional Figure Competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist, and fitness consultant. Her passion is to inspire, motivate and teach people the tools to reach their lifelong fitness goals, in a realistic and fun way.

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