Upper Body Resistance Band Circuit

Burn it Up with Bands

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 Resistance Band Circuit

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!

BForce Bands BForce Sliders BForce Bands

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!!

Ashley Kaltwasser

Ashley Kaltwasser is the three-time Bikini Olympia Champion and two-time Bikini International Champion. She is a Team Gaspari, Better Bodies and MuscleEgg athlete, sponsored by Liquid Sun Rayz & a former collegiate track athlete. Ashley believes that serious fitness doesn’t have to be boring. In her “Keep it Fresh” column, she share ways to keep your training and nutrition fun and flavorful.

Facebook: /BikiniProAshley
Twitter: @AshleyKfit
Website: AshleyKfit.com

Get Ashley’s Leg & Glute Workout at Hardbodynews.com.
For sponsorship, appearances etc, please email AshleyKfit@aol.com

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