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