Hey, ladies! Here, I’ve written your upper body home workout for the week using B-Force Bands! Remember, if you’re not sore the day after your workout or even two days after, I recommend adding more resistance, increasing your number of sets, or progress the exercise to make it more challenging. Find a training buddy to do it with, and have fun!
Equipment Needed: Large Ball, B-Force Bands, B-Force Band Sliders, Dumbbells
Upper Body Circuit
1. Wide Push-Ups with Hands on Sliders: 10-15 reps
(The sliders will make it challenging to keep your hands in place!)
Progression 1: Push-up, slide hands together, slide back to push-up again
Progression 2: Place feet on Ball
Regression 1: Push-Up on knees
Regression 2: No Sliders
2. Standing Band Shoulder Press: 10-15 reps
Progression 1: Increase resistance with stronger band or dumbbells
Progression 2: Alternative between a press and a lateral raise with arms straight out to sides focusing on outer shoulder
Regression: Decrease resistance
3. Standing Row with Band Looped Around Post: 10-15 reps
Progression: Take step back to increase resistance
Regression: Take step forward to decrease resistance or use dumbbells
4. Standing Overhead Triceps Extension: 10-15 reps
Progression: Increase resistance
Regression: Use light dumbbells
5. Standing Bicep Curl with Band Looped Around Post: 10-15 reps
Progression: Take step back to increase resistance
Regression: Take step forward to decrease resistance or use dumbbells
6. Standing Face Pulls for Rear Delts with Band Looped High Around Post: 10-15 reps
Progression: Take step back to increase resistance
Regression: Take step forward to decrease resistance or bend over using lighter dumbbells
Repeat circuit for four to five rounds and rest as needed!
Use code AshleyKfit for 10% off BForce Bands at BforceBands.com!
Did you love this circuit? Dislike it? Leave me a comment on Facebook or Instagram (@AshleyKfit) and I’ll modify the workouts for you and give you some ideas! You can also check out my site www.ashleykfit.com! Wishing you all a healthy, productive week!!
